Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Pollock
  5. Compare
  6. Pollock vs. Sunflower seeds

Pollock vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between pollock and sunflower seeds

  • Pollock has more vitamin B12; however, sunflower seeds are higher in vitamin E, copper, vitamin B1, manganese, vitamin B6, iron, magnesium, phosphorus, and folate.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than pollock.
  • The glycemic index of sunflower 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, sunflower seed kernels, dried.

Infographic

Pollock vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +301.2%
Contains more PotassiumPotassium +50%
Contains more IronIron +837.5%
Contains more CopperCopper +2900%
Contains more ZincZinc +777.2%
Contains more PhosphorusPhosphorus +147.2%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +10733.3%
Contains more SeleniumSelenium +20.2%
~equal in Calcium ~78mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +66.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12460.7%
Contains more Vitamin B1Vitamin B1 +2640.7%
Contains more Vitamin B2Vitamin B2 +59.2%
Contains more Vitamin B3Vitamin B3 +111.1%
Contains more Vitamin B5Vitamin B5 +161.6%
Contains more Vitamin B6Vitamin B6 +308.8%
Contains more FolateFolate +7466.7%

All nutrients comparison - raw data values

Nutrient Pollock Sunflower seeds DV% diff.
Vitamin E 0.28mg 35.17mg 233%
Copper 0.06mg 1.8mg 193%
Vitamin B12 3.66µg 0µg 153%
Polyunsaturated fat 0.583g 23.137g 150%
Vitamin B1 0.054mg 1.48mg 119%
Manganese 0.018mg 1.95mg 84%
Vitamin B6 0.329mg 1.345mg 78%
Fats 1.18g 51.46g 77%
Iron 0.56mg 5.25mg 59%
Magnesium 81mg 325mg 58%
Phosphorus 267mg 660mg 56%
Folate 3µg 227µg 56%
Monounsaturated fat 0.134g 18.528g 46%
Zinc 0.57mg 5mg 40%
Fiber 0g 8.6g 34%
Cholesterol 86mg 0mg 29%
Vitamin B3 3.949mg 8.335mg 27%
Calories 111kcal 584kcal 24%
Saturated fat 0.159g 4.455g 20%
Sodium 419mg 9mg 18%
Selenium 44.1µg 53µg 16%
Vitamin B5 0.432mg 1.13mg 14%
Vitamin B2 0.223mg 0.355mg 10%
Carbs 0g 20g 7%
Vitamin D 1.3µg 0µg 7%
Choline 91.6mg 55.1mg 7%
Potassium 430mg 645mg 6%
Vitamin D 51IU 0IU 6%
Protein 23.48g 20.78g 5%
Vitamin C 0mg 1.4mg 2%
Vitamin A 17µg 3µg 2%
Calcium 72mg 78mg 1%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.263mg 0.348mg 0%
Threonine 1.029mg 0.928mg 0%
Isoleucine 1.082mg 1.139mg 0%
Leucine 1.908mg 1.659mg 0%
Lysine 2.157mg 0.937mg 0%
Methionine 0.696mg 0.494mg 0%
Phenylalanine 0.917mg 1.169mg 0%
Valine 1.21mg 1.315mg 0%
Histidine 0.691mg 0.632mg 0%
Omega-3 - EPA 0.086g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +13%
Contains more WaterWater +1457.1%
Contains more FatsFats +4261%
Contains more CarbsCarbs +∞%
Contains more OtherOther +79.3%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +13726.9%
Contains more Poly. FatPolyunsaturated fat +3868.6%

People also compare

Pollock
Pollock vs Salmon raw
Salmon raw
Pollock
Pollock vs Caviar
Caviar
Pollock
Pollock vs Sardines
Sardines
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.