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  6. Bean raw vs. Pollock

Bean raw vs. Pollock — In-Depth Nutrition Comparison

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How are bean raw and pollock different?

  • Bean raw is higher in folate, copper, fiber, iron, vitamin B1, manganese, and potassium; however, pollock is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index (0) than bean raw (33).

Beans, pinto, mature seeds, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) are the varieties used in this article.

Infographic

Bean raw vs Pollock 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
Contains more MagnesiumMagnesium +117.3%
Contains more CalciumCalcium +56.9%
Contains more PotassiumPotassium +224%
Contains more IronIron +805.4%
Contains more CopperCopper +1388.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +53.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +6277.8%
Contains more SeleniumSelenium +58.1%

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.
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1220.4%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B6Vitamin B6 +44.1%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +17400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +236.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +38.4%
~equal in Vitamin B2 ~0.223mg

All nutrients comparison - raw data values

Nutrient Bean raw Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Folate 525µg 3µg 131%
Copper 0.893mg 0.06mg 93%
Fiber 15.5g 0g 62%
Iron 5.07mg 0.56mg 56%
Vitamin B1 0.713mg 0.054mg 55%
Manganese 1.148mg 0.018mg 49%
Cholesterol 0mg 86mg 29%
Selenium 27.9µg 44.1µg 29%
Potassium 1393mg 430mg 28%
Magnesium 176mg 81mg 23%
Phosphorus 411mg 267mg 21%
Carbs 62.55g 0g 21%
Sodium 12mg 419mg 18%
Vitamin B3 1.174mg 3.949mg 17%
Zinc 2.28mg 0.57mg 16%
Starch 34.17g 14%
Calories 347kcal 111kcal 12%
Vitamin B6 0.474mg 0.329mg 11%
Vitamin D 0µg 1.3µg 7%
Vitamin B5 0.785mg 0.432mg 7%
Vitamin C 6.3mg 0mg 7%
Vitamin D 0IU 51IU 6%
Vitamin K 5.6µg 0.1µg 5%
Choline 66.2mg 91.6mg 5%
Calcium 113mg 72mg 4%
Protein 21.42g 23.48g 4%
Vitamin A 0µg 17µg 2%
Polyunsaturated fat 0.407g 0.583g 1%
Vitamin B2 0.212mg 0.223mg 1%
Fats 1.23g 1.18g 0%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Vitamin E 0.21mg 0.28mg 0%
Saturated fat 0.235g 0.159g 0%
Monounsaturated fat 0.229g 0.134g 0%
Tryptophan 0.237mg 0.263mg 0%
Threonine 0.81mg 1.029mg 0%
Isoleucine 0.871mg 1.082mg 0%
Leucine 1.558mg 1.908mg 0%
Lysine 1.356mg 2.157mg 0%
Methionine 0.259mg 0.696mg 0%
Phenylalanine 1.095mg 0.917mg 0%
Valine 0.998mg 1.21mg 0%
Histidine 0.556mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +105.3%
Contains more WaterWater +550%
~equal in Protein ~23.48g
~equal in Fats ~1.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +70.9%
Contains less Sat. FatSaturated fat -32.3%
Contains more Poly. FatPolyunsaturated fat +43.2%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.