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
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.44 g
Fats:
0.98 g
Carbs:
0 g
Water:
78.18 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
0.135 g
Monounsaturated fat:
Mono. Fat
0.112 g
Polyunsaturated fat:
Poly. Fat
0.483 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
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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
52%
42%
Minerals Daily Need Coverage Score
45%
50%
Comparison summary
Which food is richer in minerals?
Whiting is relatively richer in minerals
Which food is lower in Cholesterol?
Fish, pollock, Atlantic, raw is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Fish, pollock, Atlantic, raw contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Fish, pollock, Atlantic, raw is lower in Saturated fat (difference - 0.265g)
Which food is lower in glycemic index?
Fish, pollock, Atlantic, raw is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.