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  6. Pollock vs. Wild rice raw

Pollock vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on the differences between pollock and wild rice raw

  • Pollock is higher in vitamin B12 and selenium, yet wild rice raw is higher in manganese, copper, zinc, fiber, phosphorus, folate, and magnesium.
  • Pollock covers your daily vitamin B12 needs 153% more than wild rice raw.
  • The glycemic index of pollock is lower.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Wild rice, raw.

Infographic

Pollock vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +242.9%
Contains more SeleniumSelenium +1475%
Contains more MagnesiumMagnesium +118.5%
Contains more IronIron +250%
Contains more CopperCopper +773.3%
Contains more ZincZinc +945.6%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +7283.3%
~equal in Potassium ~427mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161.7%
Contains more Vitamin EVitamin E +192.9%
Contains more Vitamin B1Vitamin B1 +113%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +70.5%
Contains more Vitamin B5Vitamin B5 +148.6%
Contains more Vitamin B6Vitamin B6 +18.8%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +3066.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pollock Wild rice raw DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 2.8µg 75%
Manganese 0.018mg 1.329mg 57%
Copper 0.06mg 0.524mg 52%
Zinc 0.57mg 5.96mg 49%
Cholesterol 86mg 0mg 29%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Phosphorus 267mg 433mg 24%
Folate 3µg 95µg 23%
Magnesium 81mg 177mg 23%
Sodium 419mg 7mg 18%
Protein 23.48g 14.73g 18%
Iron 0.56mg 1.96mg 18%
Vitamin B3 3.949mg 6.733mg 17%
Vitamin B5 0.432mg 1.074mg 13%
Calories 111kcal 357kcal 12%
Choline 91.6mg 35mg 10%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Vitamin B6 0.329mg 0.391mg 5%
Calcium 72mg 21mg 5%
Vitamin B1 0.054mg 0.115mg 5%
Vitamin E 0.28mg 0.82mg 4%
Vitamin B2 0.223mg 0.262mg 3%
Vitamin A 17µg 1µg 2%
Vitamin K 0.1µg 1.9µg 2%
Polyunsaturated fat 0.583g 0.676g 1%
Fats 1.18g 1.08g 0%
Net carbs 0g 68.7g N/A
Potassium 430mg 427mg 0%
Sugar 0g 2.5g N/A
Saturated fat 0.159g 0.156g 0%
Monounsaturated fat 0.134g 0.159g 0%
Tryptophan 0.263mg 0.179mg 0%
Threonine 1.029mg 0.469mg 0%
Isoleucine 1.082mg 0.618mg 0%
Leucine 1.908mg 1.018mg 0%
Lysine 2.157mg 0.629mg 0%
Methionine 0.696mg 0.438mg 0%
Phenylalanine 0.917mg 0.721mg 0%
Valine 1.21mg 0.858mg 0%
Histidine 0.691mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +59.4%
Contains more WaterWater +849.1%
Contains more CarbsCarbs +∞%
~equal in Fats ~1.08g
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +18.7%
Contains more Poly. FatPolyunsaturated fat +16%
~equal in Saturated fat ~0.156g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.