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  6. Pollock vs. Chia seeds

Pollock vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between pollock and chia seeds

  • Pollock has more vitamin B12; however, chia seeds are higher in fiber, manganese, copper, iron, phosphorus, magnesium, calcium, vitamin B1, and zinc.
  • Pollock covers your daily need for vitamin B12, 153% more than chia seeds.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Seeds, chia seeds, dried.

Infographic

Pollock vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +776.4%
Contains more IronIron +1278.6%
Contains more CopperCopper +1440%
Contains more ZincZinc +703.5%
Contains more PhosphorusPhosphorus +222.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +15027.8%
Contains more SeleniumSelenium +25.2%
~equal in Potassium ~407mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +1048.1%
Contains more Vitamin B3Vitamin B3 +123.6%
Contains more FolateFolate +1533.3%

All nutrients comparison - raw data values

Nutrient Pollock Chia seeds DV% diff.
Polyunsaturated fat 0.583g 23.665g 154%
Vitamin B12 3.66µg 0µg 153%
Fiber 0g 34.4g 138%
Manganese 0.018mg 2.723mg 118%
Copper 0.06mg 0.924mg 96%
Iron 0.56mg 7.72mg 90%
Phosphorus 267mg 860mg 85%
Magnesium 81mg 335mg 60%
Calcium 72mg 631mg 56%
Vitamin B1 0.054mg 0.62mg 47%
Fats 1.18g 30.74g 45%
Zinc 0.57mg 4.58mg 36%
Vitamin B3 3.949mg 8.83mg 31%
Cholesterol 86mg 0mg 29%
Vitamin B6 0.329mg 25%
Selenium 44.1µg 55.2µg 20%
Calories 111kcal 486kcal 19%
Sodium 419mg 16mg 18%
Choline 91.6mg 17%
Protein 23.48g 16.54g 14%
Carbs 0g 42.12g 14%
Saturated fat 0.159g 3.33g 14%
Folate 3µg 49µg 12%
Vitamin B5 0.432mg 9%
Vitamin D 1.3µg 7%
Vitamin D 51IU 6%
Monounsaturated fat 0.134g 2.309g 5%
Vitamin B2 0.223mg 0.17mg 4%
Vitamin C 0mg 1.6mg 2%
Vitamin A 17µg 2%
Vitamin E 0.28mg 0.5mg 1%
Potassium 430mg 407mg 1%
Net carbs 0g 7.72g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.263mg 0.436mg 0%
Threonine 1.029mg 0.709mg 0%
Isoleucine 1.082mg 0.801mg 0%
Leucine 1.908mg 1.371mg 0%
Lysine 2.157mg 0.97mg 0%
Methionine 0.696mg 0.588mg 0%
Phenylalanine 0.917mg 1.016mg 0%
Valine 1.21mg 0.95mg 0%
Histidine 0.691mg 0.531mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.027g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +42%
Contains more WaterWater +1169.8%
Contains more FatsFats +2505.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +184%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +1623.1%
Contains more Poly. FatPolyunsaturated fat +3959.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.