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Dates vs. Pollock — In-Depth Nutrition Comparison

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The main differences between dates and pollock

  • Dates are richer in fiber and copper, yet pollock is richer in vitamin B12, selenium, phosphorus, vitamin B3, choline, and vitamin B6.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Dates contain less sodium.
  • Pollock has a lower glycemic index than dates.

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

Infographic

Dates 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.
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +52.6%
Contains more IronIron +82.1%
Contains more CopperCopper +243.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1355.6%
Contains more MagnesiumMagnesium +88.4%
Contains more CalciumCalcium +84.6%
Contains more ZincZinc +96.6%
Contains more PhosphorusPhosphorus +330.6%
Contains more SeleniumSelenium +1370%

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.
Dates
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 B5Vitamin B5 +36.3%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +533.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +460%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +237.9%
Contains more Vitamin B3Vitamin B3 +210%
Contains more Vitamin B6Vitamin B6 +99.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1354%
~equal in Vitamin B1 ~0.054mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +858.4%
Contains more FatsFats +202.6%
Contains more WaterWater +258.7%
~equal in Other ~1.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -79.9%
Contains more Mono. FatMonounsaturated fat +272.2%
Contains more Poly. FatPolyunsaturated fat +2968.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 3µg 44.1µg 75%
Protein 2.45g 23.48g 42%
Fiber 8g 0g 32%
Phosphorus 62mg 267mg 29%
Cholesterol 0mg 86mg 29%
Carbs 75.03g 0g 25%
Fructose 19.56g 24%
Sodium 2mg 419mg 18%
Vitamin B3 1.274mg 3.949mg 17%
Choline 6.3mg 91.6mg 16%
Copper 0.206mg 0.06mg 16%
Vitamin B6 0.165mg 0.329mg 13%
Vitamin B2 0.066mg 0.223mg 12%
Manganese 0.262mg 0.018mg 11%
Calories 282kcal 111kcal 9%
Magnesium 43mg 81mg 9%
Potassium 656mg 430mg 7%
Vitamin D 0µg 1.3µg 7%
Iron 1.02mg 0.56mg 6%
Vitamin D 0IU 51IU 6%
Folate 19µg 3µg 4%
Polyunsaturated fat 0.019g 0.583g 4%
Zinc 0.29mg 0.57mg 3%
Calcium 39mg 72mg 3%
Vitamin B5 0.589mg 0.432mg 3%
Vitamin A 0µg 17µg 2%
Vitamin E 0.05mg 0.28mg 2%
Vitamin K 2.7µg 0.1µg 2%
Fats 0.39g 1.18g 1%
Saturated fat 0.032g 0.159g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 0g N/A
Sugar 63.35g 0g N/A
Vitamin B1 0.052mg 0.054mg 0%
Monounsaturated fat 0.036g 0.134g 0%
Tryptophan 0.012mg 0.263mg 0%
Threonine 0.043mg 1.029mg 0%
Isoleucine 0.049mg 1.082mg 0%
Leucine 0.084mg 1.908mg 0%
Lysine 0.066mg 2.157mg 0%
Methionine 0.022mg 0.696mg 0%
Phenylalanine 0.05mg 0.917mg 0%
Valine 0.071mg 1.21mg 0%
Histidine 0.032mg 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
Dates 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
12%
Dates
60%
Pollock
Minerals Daily Need Coverage Score
29%
Dates
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 417mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.127g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $5)
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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.