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  6. Pollock vs. Brown rice

Pollock vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between pollock and brown rice

  • Pollock is richer in vitamin B12, selenium, phosphorus, vitamin B6, choline, and vitamin B2, yet brown rice is richer in manganese and vitamin B1.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index than brown rice.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Rice, brown, long-grain, cooked.

Infographic

Pollock vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +400%
Contains more PhosphorusPhosphorus +159.2%
Contains more SeleniumSelenium +660.3%
Contains more CopperCopper +76.7%
Contains more ZincZinc +24.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +5311.1%
~equal in Iron ~0.56mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +223.2%
Contains more Vitamin B3Vitamin B3 +54.2%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B6Vitamin B6 +167.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +895.7%
Contains more Vitamin B1Vitamin B1 +229.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pollock Brown rice DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 5.8µg 70%
Manganese 0.018mg 0.974mg 42%
Protein 23.48g 2.74g 41%
Cholesterol 86mg 0mg 29%
Phosphorus 267mg 103mg 23%
Sodium 419mg 4mg 18%
Vitamin B6 0.329mg 0.123mg 16%
Choline 91.6mg 9.2mg 15%
Vitamin B2 0.223mg 0.069mg 12%
Potassium 430mg 86mg 10%
Starch 24.79g 10%
Magnesium 81mg 39mg 10%
Vitamin B1 0.054mg 0.178mg 10%
Vitamin B3 3.949mg 2.561mg 9%
Carbs 0g 25.58g 9%
Calcium 72mg 3mg 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Fiber 0g 1.6g 6%
Copper 0.06mg 0.106mg 5%
Folate 3µg 9µg 2%
Vitamin A 17µg 0µg 2%
Monounsaturated fat 0.134g 0.369g 1%
Polyunsaturated fat 0.583g 0.366g 1%
Calories 111kcal 123kcal 1%
Vitamin B5 0.432mg 0.38mg 1%
Vitamin E 0.28mg 0.17mg 1%
Zinc 0.57mg 0.71mg 1%
Fats 1.18g 0.97g 0%
Net carbs 0g 23.98g N/A
Iron 0.56mg 0.56mg 0%
Sugar 0g 0.24g N/A
Vitamin K 0.1µg 0.2µg 0%
Saturated fat 0.159g 0.26g 0%
Tryptophan 0.263mg 0.033mg 0%
Threonine 1.029mg 0.095mg 0%
Isoleucine 1.082mg 0.109mg 0%
Leucine 1.908mg 0.214mg 0%
Lysine 2.157mg 0.099mg 0%
Methionine 0.696mg 0.058mg 0%
Phenylalanine 0.917mg 0.133mg 0%
Valine 1.21mg 0.151mg 0%
Histidine 0.691mg 0.066mg 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.027g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +756.9%
Contains more FatsFats +21.6%
Contains more OtherOther +284.1%
Contains more CarbsCarbs +∞%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -38.8%
Contains more Poly. FatPolyunsaturated fat +59.3%
Contains more Mono. FatMonounsaturated fat +175.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.