Pollock vs. Tofu — In-Depth Nutrition Comparison
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The main differences between pollock and tofu
- Pollock is richer in vitamin B12, selenium, phosphorus, vitamin B3, and vitamin B6, yet tofu is richer in iron, calcium, and manganese.
- Daily need coverage for vitamin B12 for pollock is 153% higher.
- Pollock has a lower glycemic index than tofu.
Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Tofu, raw, regular, prepared with calcium sulfate.
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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.
| Contains more MagnesiumMagnesium | +170% |
| Contains more PotassiumPotassium | +255.4% |
| Contains more PhosphorusPhosphorus | +175.3% |
| Contains more SeleniumSelenium | +395.5% |
| Contains more CalciumCalcium | +386.1% |
| Contains more IronIron | +857.1% |
| Contains more CopperCopper | +221.7% |
| Contains more ZincZinc | +40.4% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +3261.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +328.8% |
| Contains more Vitamin B3Vitamin B3 | +1925.1% |
| Contains more Vitamin B5Vitamin B5 | +535.3% |
| Contains more Vitamin B6Vitamin B6 | +600% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +218.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 3.66µg | 0µg | 153% |
| Selenium | 44.1µg | 8.9µg | 64% |
| Iron | 0.56mg | 5.36mg | 60% |
| Protein | 23.48g | 8.08g | 31% |
| Cholesterol | 86mg | 0mg | 29% |
| Calcium | 72mg | 350mg | 28% |
| Manganese | 0.018mg | 0.605mg | 26% |
| Phosphorus | 267mg | 97mg | 24% |
| Vitamin B3 | 3.949mg | 0.195mg | 23% |
| Vitamin B6 | 0.329mg | 0.047mg | 22% |
| Sodium | 419mg | 7mg | 18% |
| Copper | 0.06mg | 0.193mg | 15% |
| Polyunsaturated fat | 0.583g | 2.699g | 14% |
| Vitamin B2 | 0.223mg | 0.052mg | 13% |
| Magnesium | 81mg | 30mg | 12% |
| Choline | 91.6mg | 28.8mg | 11% |
| Potassium | 430mg | 121mg | 9% |
| Vitamin B5 | 0.432mg | 0.068mg | 7% |
| Vitamin D | 1.3µg | 0µg | 7% |
| Vitamin D | 51IU | 0IU | 6% |
| Fats | 1.18g | 4.78g | 6% |
| Folate | 3µg | 15µg | 3% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Saturated fat | 0.159g | 0.691g | 2% |
| Monounsaturated fat | 0.134g | 1.056g | 2% |
| Calories | 111kcal | 76kcal | 2% |
| Vitamin B1 | 0.054mg | 0.081mg | 2% |
| Vitamin E | 0.28mg | 0.01mg | 2% |
| Vitamin A | 17µg | 2% | |
| Zinc | 0.57mg | 0.8mg | 2% |
| Fiber | 0g | 0.3g | 1% |
| Carbs | 0g | 1.87g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 0g | 1.57g | N/A |
| Sugar | 0g | 0.62g | N/A |
| Tryptophan | 0.263mg | 0.12mg | 0% |
| Threonine | 1.029mg | 0.402mg | 0% |
| Isoleucine | 1.082mg | 0.435mg | 0% |
| Leucine | 1.908mg | 0.713mg | 0% |
| Lysine | 2.157mg | 0.452mg | 0% |
| Methionine | 0.696mg | 0.108mg | 0% |
| Phenylalanine | 0.917mg | 0.428mg | 0% |
| Valine | 1.21mg | 0.446mg | 0% |
| Histidine | 0.691mg | 0.221mg | 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
| Contains more ProteinProtein | +190.6% |
| Contains more OtherOther | +134.7% |
| Contains more FatsFats | +305.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77% |
| Contains more Mono. FatMonounsaturated fat | +688.1% |
| Contains more Poly. FatPolyunsaturated fat | +363% |