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Pollock vs. Walnut — In-Depth Nutrition Comparison

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Important differences between pollock and walnut

  • Pollock has more vitamin B12 and selenium; however, walnut has more copper, manganese, iron, fiber, vitamin B1, and folate.
  • Walnut's daily need coverage for copper is 170% more.
  • Walnut is lower in cholesterol.

The food varieties used in the comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Nuts, walnuts, english.

Infographic

Pollock vs Walnut 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%
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +95.1%
Contains more CalciumCalcium +36.1%
Contains more IronIron +419.6%
Contains more CopperCopper +2543.3%
Contains more ZincZinc +442.1%
Contains more PhosphorusPhosphorus +29.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +18866.7%
~equal in Potassium ~441mg

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%
Walnut
7
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B3Vitamin B3 +251%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +133.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +531.5%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B6Vitamin B6 +63.2%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +3166.7%

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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +54.2%
Contains more WaterWater +1709.6%
Contains more FatsFats +5426.3%
Contains more CarbsCarbs +∞%
~equal in Other ~1.78g

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +6566.4%
Contains more Poly. FatPolyunsaturated fat +7991.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pollock Walnut
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pollock Walnut DV% diff.
Polyunsaturated fat 0.583g 47.174g 311%
Copper 0.06mg 1.586mg 170%
Vitamin B12 3.66µg 0µg 153%
Manganese 0.018mg 3.414mg 148%
Fats 1.18g 65.21g 99%
Selenium 44.1µg 4.9µg 71%
Cholesterol 86mg 0mg 29%
Iron 0.56mg 2.91mg 29%
Calories 111kcal 654kcal 27%
Fiber 0g 6.7g 27%
Saturated fat 0.159g 6.126g 27%
Folate 3µg 98µg 24%
Vitamin B1 0.054mg 0.341mg 24%
Zinc 0.57mg 3.09mg 23%
Monounsaturated fat 0.134g 8.933g 22%
Magnesium 81mg 158mg 18%
Sodium 419mg 2mg 18%
Vitamin B3 3.949mg 1.125mg 18%
Protein 23.48g 15.23g 17%
Vitamin B6 0.329mg 0.537mg 16%
Phosphorus 267mg 346mg 11%
Choline 91.6mg 39.2mg 10%
Vitamin D 1.3µg 0µg 7%
Vitamin B2 0.223mg 0.15mg 6%
Vitamin D 51IU 0IU 6%
Carbs 0g 13.71g 5%
Calcium 72mg 98mg 3%
Vitamin B5 0.432mg 0.57mg 3%
Vitamin E 0.28mg 0.7mg 3%
Vitamin A 17µg 1µg 2%
Vitamin K 0.1µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 7.01g N/A
Potassium 430mg 441mg 0%
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.263mg 0.17mg 0%
Threonine 1.029mg 0.596mg 0%
Isoleucine 1.082mg 0.625mg 0%
Leucine 1.908mg 1.17mg 0%
Lysine 2.157mg 0.424mg 0%
Methionine 0.696mg 0.236mg 0%
Phenylalanine 0.917mg 0.711mg 0%
Valine 1.21mg 0.753mg 0%
Histidine 0.691mg 0.391mg 0%
Fructose 0.09g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Pollock
32%
Walnut
Minerals Daily Need Coverage Score
59%
Pollock
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 417mg)
Which food is cheaper?
Walnut
Walnut is cheaper (difference - $2)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 5.967g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.