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Rapini vs. Pollock — In-Depth Nutrition Comparison

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Summary of differences between rapini and pollock

  • Rapini has more vitamin K, vitamin A, vitamin C, folate, and iron; however, pollock is higher in vitamin B12, selenium, phosphorus, and vitamin B3.
  • Rapini covers your daily need for vitamin K, 187% more than pollock.
  • The glycemic index of rapini is higher.

These are the specific foods used in this comparison Broccoli raab, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Rapini vs Pollock infographic
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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.
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
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 CalciumCalcium +50%
Contains more IronIron +282.1%
Contains more ZincZinc +35.1%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +2094.4%
Contains more MagnesiumMagnesium +268.2%
Contains more PotassiumPotassium +119.4%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +265.8%
Contains more SeleniumSelenium +4310%

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.
Rapini
6
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
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 AVitamin A +670.6%
Contains more Vitamin EVitamin E +478.6%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +2666.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B3Vitamin B3 +223.4%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more Vitamin B6Vitamin B6 +92.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +400.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 WaterWater +25.7%
Contains more ProteinProtein +640.7%
Contains more FatsFats +140.8%
Contains more OtherOther +79.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 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 -68.6%
Contains more Mono. FatMonounsaturated fat +415.4%
Contains more Poly. FatPolyunsaturated fat +348.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini Pollock
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rapini Pollock DV% diff.
Vitamin K 224µg 0.1µg 187%
Vitamin B12 0µg 3.66µg 153%
Selenium 1µg 44.1µg 78%
Protein 3.17g 23.48g 41%
Cholesterol 0mg 86mg 29%
Phosphorus 73mg 267mg 28%
Vitamin C 20.2mg 0mg 22%
Iron 2.14mg 0.56mg 20%
Folate 83µg 3µg 20%
Vitamin B3 1.221mg 3.949mg 17%
Sodium 33mg 419mg 17%
Manganese 0.395mg 0.018mg 16%
Magnesium 22mg 81mg 14%
Choline 18.3mg 91.6mg 13%
Vitamin A 131µg 17µg 13%
Vitamin B6 0.171mg 0.329mg 12%
Fiber 2.7g 0g 11%
Vitamin B1 0.162mg 0.054mg 9%
Vitamin E 1.62mg 0.28mg 9%
Potassium 196mg 430mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin B2 0.129mg 0.223mg 7%
Vitamin D 0IU 51IU 6%
Calories 22kcal 111kcal 4%
Calcium 108mg 72mg 4%
Polyunsaturated fat 0.13g 0.583g 3%
Zinc 0.77mg 0.57mg 2%
Copper 0.042mg 0.06mg 2%
Vitamin B5 0.322mg 0.432mg 2%
Carbs 2.85g 0g 1%
Fats 0.49g 1.18g 1%
Net carbs 0.15g 0g N/A
Sugar 0.38g 0g N/A
Saturated fat 0.05g 0.159g 0%
Monounsaturated fat 0.026g 0.134g 0%
Tryptophan 0.043mg 0.263mg 0%
Threonine 0.106mg 1.029mg 0%
Isoleucine 0.104mg 1.082mg 0%
Leucine 0.17mg 1.908mg 0%
Lysine 0.198mg 2.157mg 0%
Methionine 0.048mg 0.696mg 0%
Phenylalanine 0.128mg 0.917mg 0%
Valine 0.153mg 1.21mg 0%
Histidine 0.066mg 0.691mg 0%
Fructose 0.17g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Rapini
60%
Pollock
Minerals Daily Need Coverage Score
27%
Rapini
59%
Pollock

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 386mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.109g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $6.6)
Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.