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Pollock vs. Flour — In-Depth Nutrition Comparison

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How are pollock and flour different?

  • Pollock is richer in vitamin B12, phosphorus, vitamin B6, and selenium, while flour is higher in vitamin B1, iron, folate, manganese, and vitamin B2.
  • Pollock covers your daily need for vitamin B12, 153% more than flour.
  • Flour has a higher glycemic index (72) than pollock (0).

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Pollock vs Flour 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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +301.9%
Contains more PhosphorusPhosphorus +147.2%
Contains more SeleniumSelenium +30.1%
Contains more IronIron +728.6%
Contains more CopperCopper +140%
Contains more ZincZinc +22.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +3688.9%

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%
Flour
Flour
5
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +647.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +780.8%
Contains more Vitamin B1Vitamin B1 +1353.7%
Contains more Vitamin B2Vitamin B2 +121.5%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +6000%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.438mg

All nutrients comparison - raw data values

Nutrient Pollock Flour DV% diff.
Vitamin B12 3.66µg 0µg 153%
Vitamin B1 0.054mg 0.785mg 61%
Iron 0.56mg 4.64mg 51%
Folate 3µg 183µg 45%
Cholesterol 86mg 0mg 29%
Manganese 0.018mg 0.682mg 29%
Protein 23.48g 10.33g 26%
Carbs 0g 76.31g 25%
Phosphorus 267mg 108mg 23%
Vitamin B6 0.329mg 0.044mg 22%
Vitamin B2 0.223mg 0.494mg 21%
Selenium 44.1µg 33.9µg 19%
Sodium 419mg 2mg 18%
Choline 91.6mg 10.4mg 15%
Magnesium 81mg 22mg 14%
Calories 111kcal 364kcal 13%
Vitamin B3 3.949mg 5.904mg 12%
Fiber 0g 2.7g 11%
Potassium 430mg 107mg 10%
Copper 0.06mg 0.144mg 9%
Vitamin D 1.3µg 0µg 7%
Calcium 72mg 15mg 6%
Vitamin D 51IU 0IU 6%
Vitamin A 17µg 0µg 2%
Zinc 0.57mg 0.7mg 1%
Polyunsaturated fat 0.583g 0.413g 1%
Vitamin E 0.28mg 0.06mg 1%
Fats 1.18g 0.98g 0%
Net carbs 0g 73.61g N/A
Sugar 0g 0.27g N/A
Vitamin B5 0.432mg 0.438mg 0%
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.159g 0.155g 0%
Monounsaturated fat 0.134g 0.087g 0%
Tryptophan 0.263mg 0.127mg 0%
Threonine 1.029mg 0.281mg 0%
Isoleucine 1.082mg 0.357mg 0%
Leucine 1.908mg 0.71mg 0%
Lysine 2.157mg 0.228mg 0%
Methionine 0.696mg 0.183mg 0%
Phenylalanine 0.917mg 0.52mg 0%
Valine 1.21mg 0.415mg 0%
Histidine 0.691mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +127.3%
Contains more FatsFats +20.4%
Contains more WaterWater +517.9%
Contains more OtherOther +267.4%
Contains more CarbsCarbs +∞%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +54%
Contains more Poly. FatPolyunsaturated fat +41.2%
~equal in Saturated fat ~0.155g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.