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Plantain raw vs. Pollock — In-Depth Nutrition Comparison

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The main differences between plantain raw and pollock

  • Plantain raw is richer in vitamin A and vitamin C, yet pollock is richer in vitamin B12, selenium, phosphorus, vitamin B3, choline, and vitamin B2.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Plantain raw contains less sodium.
  • Pollock has a lower glycemic index than plantain raw.

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

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 PotassiumPotassium +16%
Contains more CopperCopper +35%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +118.9%
Contains more CalciumCalcium +2300%
Contains more ZincZinc +307.1%
Contains more PhosphorusPhosphorus +685.3%
Contains more SeleniumSelenium +2840%
~equal in Iron ~0.56mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +229.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +633.3%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +313%
Contains more Vitamin B3Vitamin B3 +475.7%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +578.5%
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B6 ~0.329mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 ProteinProtein +1706.2%
Contains more FatsFats +218.9%
Contains more WaterWater +12.8%
Contains more OtherOther +45.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -10.1%
Contains more Mono. FatMonounsaturated fat +318.8%
Contains more Poly. FatPolyunsaturated fat +744.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 1.5µg 44.1µg 77%
Protein 1.3g 23.48g 44%
Phosphorus 34mg 267mg 33%
Cholesterol 0mg 86mg 29%
Vitamin C 18.4mg 0mg 20%
Vitamin B3 0.686mg 3.949mg 20%
Sodium 4mg 419mg 18%
Choline 13.5mg 91.6mg 14%
Vitamin B2 0.054mg 0.223mg 13%
Carbs 31.89g 0g 11%
Magnesium 37mg 81mg 10%
Fiber 2.3g 0g 9%
Calcium 3mg 72mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Folate 22µg 3µg 5%
Zinc 0.14mg 0.57mg 4%
Vitamin A 56µg 17µg 4%
Vitamin B5 0.26mg 0.432mg 3%
Polyunsaturated fat 0.069g 0.583g 3%
Copper 0.081mg 0.06mg 2%
Potassium 499mg 430mg 2%
Vitamin B6 0.299mg 0.329mg 2%
Vitamin K 0.7µg 0.1µg 1%
Fats 0.37g 1.18g 1%
Calories 122kcal 111kcal 1%
Manganese 0.018mg 1%
Vitamin E 0.14mg 0.28mg 1%
Net carbs 29.59g 0g N/A
Iron 0.6mg 0.56mg 0%
Sugar 15g 0g N/A
Vitamin B1 0.052mg 0.054mg 0%
Saturated fat 0.143g 0.159g 0%
Monounsaturated fat 0.032g 0.134g 0%
Tryptophan 0.015mg 0.263mg 0%
Threonine 0.034mg 1.029mg 0%
Isoleucine 0.036mg 1.082mg 0%
Leucine 0.059mg 1.908mg 0%
Lysine 0.06mg 2.157mg 0%
Methionine 0.017mg 0.696mg 0%
Phenylalanine 0.044mg 0.917mg 0%
Valine 0.046mg 1.21mg 0%
Histidine 0.064mg 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

Which food is preferable for your diet?

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

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
18%
Plantain raw
60%
Pollock
Minerals Daily Need Coverage Score
15%
Plantain raw
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 15g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 0.016g)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $7)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.