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  6. Pollock vs. Wakame

Pollock vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between pollock and wakame?

  • Pollock is richer in vitamin B12, selenium, phosphorus, and vitamin B6, while wakame is higher in manganese, folate, copper, and iron.
  • Pollock's daily need coverage for vitamin B12 is 153% higher.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Seaweed, wakame, raw types in this comparison.

Infographic

Pollock vs Wakame 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%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +760%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +233.8%
Contains less SodiumSodium -51.9%
Contains more SeleniumSelenium +6200%
Contains more MagnesiumMagnesium +32.1%
Contains more CalciumCalcium +108.3%
Contains more IronIron +289.3%
Contains more CopperCopper +373.3%
Contains more ManganeseManganese +7677.8%

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%
Wakame
Wakame
6
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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +146.8%
Contains more Vitamin B6Vitamin B6 +16350%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +6433.3%
~equal in Vitamin A ~18µg
~equal in Vitamin B2 ~0.23mg

All nutrients comparison - raw data values

Nutrient Pollock Wakame DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 0.7µg 79%
Manganese 0.018mg 1.4mg 60%
Folate 3µg 196µg 48%
Protein 23.48g 3.03g 41%
Cholesterol 86mg 0mg 29%
Phosphorus 267mg 80mg 27%
Copper 0.06mg 0.284mg 25%
Vitamin B6 0.329mg 0.002mg 25%
Iron 0.56mg 2.18mg 20%
Sodium 419mg 872mg 20%
Vitamin B3 3.949mg 1.6mg 15%
Choline 91.6mg 13.9mg 14%
Potassium 430mg 50mg 11%
Calcium 72mg 150mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D* 51 IU 0 IU 6%
Magnesium 81mg 107mg 6%
Vitamin E 0.28mg 1mg 5%
Vitamin B5 0.432mg 0.697mg 5%
Vitamin K 0.1µg 5.3µg 4%
Calories 111kcal 45kcal 3%
Vitamin C 0mg 3mg 3%
Carbs 0g 9.14g 3%
Fiber 0g 0.5g 2%
Zinc 0.57mg 0.38mg 2%
Polyunsaturated fat 0.583g 0.218g 2%
Fats 1.18g 0.64g 1%
Vitamin B1 0.054mg 0.06mg 1%
Vitamin B2 0.223mg 0.23mg 1%
Protein per 100 calories 21g 6.7g N/A
Calories per 10 g protein 47kcal 149kcal N/A
Weight per 100 calories 90g 222g N/A
Net carbs 0g 8.64g N/A
Sugar 0g 0.65g N/A
Vitamin A 17µg 18µg 0%
Saturated fat 0.159g 0.13g 0%
Monounsaturated fat 0.134g 0.058g 0%
Tryptophan 0.263mg 0.035mg 0%
Threonine 1.029mg 0.165mg 0%
Isoleucine 1.082mg 0.087mg 0%
Leucine 1.908mg 0.257mg 0%
Lysine 2.157mg 0.112mg 0%
Methionine 0.696mg 0.063mg 0%
Phenylalanine 0.917mg 0.112mg 0%
Valine 1.21mg 0.209mg 0%
Histidine 0.691mg 0.015mg 0%
Omega-3 - EPA 0.086g 0.186g 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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +674.9%
Contains more FatsFats +84.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +326%
~equal in Water ~79.99g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +131%
Contains more Poly. FatPolyunsaturated fat +167.4%
Contains less Sat. FatSaturated fat -18.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.