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  6. Pollock vs. Roe

Pollock vs. Roe — In-Depth Nutrition Comparison

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The main differences between pollock and roe

  • Roe is richer than pollock in vitamin B12, vitamin B2, phosphorus, folate, vitamin B1, vitamin C, vitamin B5, and selenium.
  • Daily need coverage for vitamin B12 for roe is 328% higher.
  • Pollock contains 4 times more sodium than roe. Pollock contains 419mg of sodium, while roe contains 117mg.
  • Pollock has a lower glycemic index than roe.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, roe, mixed species, cooked, dry heat.

Infographic

Pollock vs Roe 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%
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +51.9%
Contains more ManganeseManganese +38.5%
Contains more IronIron +37.5%
Contains more CopperCopper +113.3%
Contains more ZincZinc +124.6%
Contains more PhosphorusPhosphorus +92.9%
Contains less SodiumSodium -72.1%
Contains more SeleniumSelenium +17.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 20% 5.7% 5.6% 14% 51% 74% 26% 76% 458% 0.25% 2.3%
Roe
Roe
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +80.2%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +435.3%
Contains more Vitamin B1Vitamin B1 +413%
Contains more Vitamin B2Vitamin B2 +325.6%
Contains more Vitamin B5Vitamin B5 +167.1%
Contains more Vitamin B12Vitamin B12 +215.3%
Contains more FolateFolate +2966.7%

All nutrients comparison - raw data values

Nutrient Pollock Roe DV% diff.
Vitamin B12 3.66µg 11.54µg 328%
Cholesterol 86mg 479mg 131%
Vitamin B2 0.223mg 0.949mg 56%
Phosphorus 267mg 515mg 35%
Folate 3µg 92µg 22%
Vitamin B1 0.054mg 0.277mg 19%
Polyunsaturated fat 0.583g 3.404g 19%
Vitamin C 0mg 16.4mg 18%
Choline 91.6mg 17%
Selenium 44.1µg 51.7µg 14%
Vitamin B5 0.432mg 1.154mg 14%
Magnesium 81mg 26mg 13%
Sodium 419mg 117mg 13%
Fats 1.18g 8.23g 11%
Vitamin B3 3.949mg 2.192mg 11%
Vitamin B6 0.329mg 0.185mg 11%
Protein 23.48g 28.62g 10%
Copper 0.06mg 0.128mg 8%
Vitamin A 17µg 91µg 8%
Saturated fat 0.159g 1.866g 8%
Vitamin D 1.3µg 7%
Vitamin D* 51 IU 6%
Zinc 0.57mg 1.28mg 6%
Calories 111kcal 204kcal 5%
Monounsaturated fat 0.134g 2.129g 5%
Calcium 72mg 28mg 4%
Potassium 430mg 283mg 4%
Iron 0.56mg 0.77mg 3%
Vitamin E 0.28mg 2%
Carbs 0g 1.92g 1%
Protein per 100 calories 21g 14g N/A
Calories per 10 g protein 47kcal 71kcal N/A
Weight per 100 calories 90g 49g N/A
Unsaturated / Saturated Fat ratio 4.5 3 N/A
Net carbs 0g 1.92g N/A
Manganese 0.018mg 0.013mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.375mg 0%
Threonine 1.029mg 1.305mg 0%
Isoleucine 1.082mg 1.465mg 0%
Leucine 1.908mg 2.509mg 0%
Lysine 2.157mg 2.179mg 0%
Methionine 0.696mg 0.71mg 0%
Phenylalanine 0.917mg 1.401mg 0%
Valine 1.21mg 1.676mg 0%
Histidine 0.691mg 0.778mg 0%
Omega-3 - EPA 0.086g 1.26g N/A
Omega-3 - DHA 0.423g 1.747g N/A
Omega-3 - DPA 0.027g 0.105g 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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +25.6%
Contains more ProteinProtein +21.9%
Contains more FatsFats +597.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +53.8%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +1488.8%
Contains more Poly. FatPolyunsaturated fat +483.9%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.