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  6. Fish, pollock, Atlantic, raw vs. Whiting

Fish, pollock, Atlantic, raw vs. Whiting — In-Depth Nutrition Comparison

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How are fish, pollock, Atlantic, raw and whiting different?

  • Fish, pollock, Atlantic, raw is richer in vitamin B12, vitamin B3, vitamin B2, magnesium, and vitamin B6, while whiting is higher in phosphorus, selenium, and vitamin D.
  • Fish, pollock, Atlantic, raw covers your daily need for vitamin B12, 25% more than whiting.
  • Fish, pollock, Atlantic, raw contains 3 times more vitamin B2 than whiting. Fish, pollock, Atlantic, raw contains 0.185mg of vitamin B2, while whiting contains 0.06mg.

Fish, pollock, Atlantic, raw and Fish, whiting, mixed species, cooked, dry heat types were used in this article.

Infographic

Fish, pollock, Atlantic, raw vs Whiting 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 48% 18% 31% 17% 17% 13% 95% 11% 2% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +148.1%
Contains more CopperCopper +25%
Contains less SodiumSodium -34.8%
Contains more PotassiumPotassium +21.9%
Contains more ZincZinc +12.8%
Contains more PhosphorusPhosphorus +29%
Contains more ManganeseManganese +766.7%
Contains more SeleniumSelenium +12.6%
~equal in Calcium ~62mg
~equal in Iron ~0.42mg

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% 4.7% 4.6% 15% 12% 43% 61% 21% 66% 399% 0.25% 2.3% 41%
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% 13% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Contains more Vitamin B2Vitamin B2 +208.3%
Contains more Vitamin B3Vitamin B3 +95.8%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin B6Vitamin B6 +59.4%
Contains more Vitamin B12Vitamin B12 +22.7%
Contains more Vitamin AVitamin A +171.4%
Contains more Vitamin EVitamin E +65.2%
Contains more Vitamin DVitamin D +80%
Contains more Vitamin B1Vitamin B1 +44.7%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~83.3mg

All nutrients comparison - raw data values

Nutrient Fish, pollock, Atlantic, raw Whiting DV% diff.
Vitamin B12 3.19µg 2.6µg 25%
Vitamin B3 3.27mg 1.67mg 10%
Vitamin B2 0.185mg 0.06mg 10%
Magnesium 67mg 27mg 10%
Phosphorus 221mg 285mg 9%
Vitamin B6 0.287mg 0.18mg 8%
Selenium 36.5µg 41.1µg 8%
Protein 19.44g 23.48g 8%
Manganese 0.015mg 0.13mg 5%
Vitamin D 1µg 1.8µg 4%
Vitamin D 42IU 73IU 4%
Cholesterol 71mg 84mg 4%
Folate 3µg 15µg 3%
Vitamin A 14µg 38µg 3%
Potassium 356mg 434mg 2%
Sodium 86mg 132mg 2%
Vitamin B1 0.047mg 0.068mg 2%
Vitamin B5 0.358mg 0.25mg 2%
Saturated fat 0.135g 0.4g 1%
Choline 75.8mg 83.3mg 1%
Monounsaturated fat 0.112g 0.445g 1%
Polyunsaturated fat 0.483g 0.587g 1%
Calories 92kcal 116kcal 1%
Vitamin E 0.23mg 0.38mg 1%
Zinc 0.47mg 0.53mg 1%
Copper 0.05mg 0.04mg 1%
Iron 0.46mg 0.42mg 1%
Fats 0.98g 1.69g 1%
Calcium 60mg 62mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.218mg 0.263mg 0%
Threonine 0.852mg 1.029mg 0%
Isoleucine 0.896mg 1.082mg 0%
Leucine 1.58mg 1.908mg 0%
Lysine 1.786mg 2.156mg 0%
Methionine 0.576mg 0.695mg 0%
Phenylalanine 0.759mg 0.917mg 0%
Valine 1.002mg 1.21mg 0%
Histidine 0.572mg 0.691mg 0%
Omega-3 - EPA 0.071g 0.283g N/A
Omega-3 - DHA 0.35g 0.235g N/A
Omega-3 - DPA 0.022g 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78%
Protein: 19.44 g
Fats: 0.98 g
Carbs: 0 g
Water: 78.18 g
Other: 1.4 g
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more OtherOther +1066.7%
Contains more ProteinProtein +20.8%
Contains more FatsFats +72.4%
~equal in Carbs ~0g
~equal in Water ~74.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 66%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.483 g
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +297.3%
Contains more Poly. FatPolyunsaturated fat +21.5%

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. Fish, pollock, Atlantic, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175129/nutrients
  2. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.