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  6. Pollock vs. Spinach raw

Pollock vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between pollock and spinach raw

  • Pollock is richer in vitamin B12, selenium, and phosphorus, yet spinach raw is richer in vitamin K, vitamin A, folate, manganese, vitamin C, and iron.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains less cholesterol.
  • Pollock has a lower glycemic index than spinach raw.

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

Infographic

Pollock vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +444.9%
Contains more SeleniumSelenium +4310%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +383.9%
Contains more CopperCopper +116.7%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +4883.3%
~equal in Magnesium ~79mg
~equal in Zinc ~0.53mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B3Vitamin B3 +445.4%
Contains more Vitamin B5Vitamin B5 +564.6%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +374.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2658.8%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +6366.7%

All nutrients comparison - raw data values

Nutrient Pollock Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 1µg 78%
Vitamin A 17µg 469µg 50%
Folate 3µg 194µg 48%
Protein 23.48g 2.86g 41%
Manganese 0.018mg 0.897mg 38%
Phosphorus 267mg 49mg 31%
Vitamin C 0mg 28.1mg 31%
Cholesterol 86mg 0mg 29%
Iron 0.56mg 2.71mg 27%
Vitamin B3 3.949mg 0.724mg 20%
Sodium 419mg 79mg 15%
Choline 91.6mg 19.3mg 13%
Vitamin E 0.28mg 2.03mg 12%
Vitamin B6 0.329mg 0.195mg 10%
Fiber 0g 2.2g 9%
Copper 0.06mg 0.13mg 8%
Vitamin B5 0.432mg 0.065mg 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Potassium 430mg 558mg 4%
Calories 111kcal 23kcal 4%
Polyunsaturated fat 0.583g 0.165g 3%
Vitamin B2 0.223mg 0.189mg 3%
Calcium 72mg 99mg 3%
Vitamin B1 0.054mg 0.078mg 2%
Carbs 0g 3.63g 1%
Fats 1.18g 0.39g 1%
Net carbs 0g 1.43g N/A
Magnesium 81mg 79mg 0%
Sugar 0g 0.42g N/A
Zinc 0.57mg 0.53mg 0%
Saturated fat 0.159g 0.063g 0%
Monounsaturated fat 0.134g 0.01g 0%
Tryptophan 0.263mg 0.039mg 0%
Threonine 1.029mg 0.122mg 0%
Isoleucine 1.082mg 0.147mg 0%
Leucine 1.908mg 0.223mg 0%
Lysine 2.157mg 0.174mg 0%
Methionine 0.696mg 0.053mg 0%
Phenylalanine 0.917mg 0.129mg 0%
Valine 1.21mg 0.161mg 0%
Histidine 0.691mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +721%
Contains more FatsFats +202.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.1%
~equal in Other ~1.72g

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +1240%
Contains more Poly. FatPolyunsaturated fat +253.3%
Contains less Sat. FatSaturated fat -60.4%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.