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  6. Beefsteak raw vs. Pollock

Beefsteak raw vs. Pollock — In-Depth Nutrition Comparison

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Differences between beefsteak raw and pollock

  • Beefsteak raw has more zinc, iron, vitamin B6, and vitamin B3, while pollock has more vitamin B12, selenium, magnesium, and vitamin D.
  • Beefsteak raw's daily need coverage for zinc is 43% higher.
  • Pollock contains 12 times less saturated fat than beefsteak raw. Beefsteak raw contains 1.875g of saturated fat, while pollock contains 0.159g.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 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 IronIron +257.1%
Contains more CopperCopper +31.7%
Contains more ZincZinc +829.8%
Contains less SodiumSodium -86.9%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +1340%
Contains more PotassiumPotassium +14.7%
Contains more PhosphorusPhosphorus +21.4%
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 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 +38.9%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin DVitamin D +1200%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B12Vitamin B12 +36.1%
~equal in Vitamin C ~0mg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Pollock DV% diff.
Zinc 5.3mg 0.57mg 43%
Vitamin B12 2.69µg 3.66µg 40%
Selenium 27.9µg 44.1µg 29%
Iron 2mg 0.56mg 18%
Choline 91.6mg 17%
Vitamin B6 0.543mg 0.329mg 16%
Sodium 55mg 419mg 16%
Magnesium 25mg 81mg 13%
Vitamin B5 0.432mg 9%
Saturated fat 1.875g 0.159g 8%
Phosphorus 220mg 267mg 7%
Calcium 5mg 72mg 7%
Vitamin B3 5.048mg 3.949mg 7%
Vitamin D 0.1µg 1.3µg 6%
Vitamin D 3IU 51IU 6%
Cholesterol 67mg 86mg 6%
Fats 5.36g 1.18g 6%
Monounsaturated fat 2.354g 0.134g 6%
Protein 21.38g 23.48g 4%
Polyunsaturated fat 0.189g 0.583g 3%
Vitamin B2 0.182mg 0.223mg 3%
Copper 0.079mg 0.06mg 2%
Potassium 375mg 430mg 2%
Vitamin E 0.28mg 2%
Vitamin B1 0.075mg 0.054mg 2%
Vitamin A 2µg 17µg 2%
Calories 134kcal 111kcal 1%
Vitamin K 1.5µg 0.1µg 1%
Manganese 0.018mg 1%
Trans fat 0.253g N/A
Folate 3µg 3µg 0%
Tryptophan 0.262mg 0.263mg 0%
Threonine 1.099mg 1.029mg 0%
Isoleucine 1.09mg 1.082mg 0%
Leucine 2.011mg 1.908mg 0%
Lysine 2.247mg 2.157mg 0%
Methionine 0.621mg 0.696mg 0%
Phenylalanine 0.931mg 0.917mg 0%
Valine 1.152mg 1.21mg 0%
Histidine 0.868mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0.008g 0.027g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 FatsFats +354.2%
Contains more OtherOther +412.1%
~equal in Protein ~23.48g
~equal in Carbs ~0g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +1656.7%
Contains less Sat. FatSaturated fat -91.5%
Contains more Poly. FatPolyunsaturated fat +208.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.