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  6. Cranberry bean raw vs. Pollock

Cranberry bean raw vs. Pollock — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and pollock?

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, manganese, and zinc, while pollock is higher in vitamin B12 and selenium.
  • Pollock's daily need coverage for vitamin B12 is 153% higher.
  • Cranberry bean raw has a higher glycemic index (35) than pollock (0).

We used Beans, cranberry (roman), mature seeds, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +92.6%
Contains more CalciumCalcium +76.4%
Contains more PotassiumPotassium +209.8%
Contains more IronIron +792.9%
Contains more CopperCopper +1223.3%
Contains more ZincZinc +536.8%
Contains more PhosphorusPhosphorus +39.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +5011.1%
Contains more SeleniumSelenium +247.2%

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% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 B1Vitamin B1 +1283.3%
Contains more Vitamin B5Vitamin B5 +73.1%
Contains more FolateFolate +20033.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +171.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.223mg
~equal in Vitamin B6 ~0.329mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Folate 604µg 3µg 150%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.06mg 82%
Vitamin B1 0.747mg 0.054mg 58%
Selenium 12.7µg 44.1µg 57%
Iron 5mg 0.56mg 56%
Manganese 0.92mg 0.018mg 39%
Cholesterol 0mg 86mg 29%
Zinc 3.63mg 0.57mg 28%
Potassium 1332mg 430mg 27%
Carbs 60.05g 0g 20%
Magnesium 156mg 81mg 18%
Sodium 6mg 419mg 18%
Choline 91.6mg 17%
Vitamin B3 1.455mg 3.949mg 16%
Phosphorus 372mg 267mg 15%
Calories 335kcal 111kcal 11%
Vitamin D 0µg 1.3µg 7%
Calcium 127mg 72mg 6%
Vitamin D 0IU 51IU 6%
Vitamin B5 0.748mg 0.432mg 6%
Vitamin E 0.28mg 2%
Vitamin A 0µg 17µg 2%
Vitamin B6 0.309mg 0.329mg 2%
Saturated fat 0.316g 0.159g 1%
Vitamin B2 0.213mg 0.223mg 1%
Protein 23.03g 23.48g 1%
Fats 1.23g 1.18g 0%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.106g 0.134g 0%
Polyunsaturated fat 0.527g 0.583g 0%
Tryptophan 0.273mg 0.263mg 0%
Threonine 0.969mg 1.029mg 0%
Isoleucine 1.017mg 1.082mg 0%
Leucine 1.838mg 1.908mg 0%
Lysine 1.58mg 2.157mg 0%
Methionine 0.346mg 0.696mg 0%
Phenylalanine 1.245mg 0.917mg 0%
Valine 1.205mg 1.21mg 0%
Histidine 0.641mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +95.3%
Contains more WaterWater +494.4%
~equal in Protein ~23.48g
~equal in Fats ~1.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 less Sat. FatSaturated fat -49.7%
Contains more Mono. FatMonounsaturated fat +26.4%
Contains more Poly. FatPolyunsaturated fat +10.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.