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Peanut vs. Pollock — In-Depth Nutrition Comparison

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The main differences between peanuts and pollock

  • Peanuts are richer in copper, manganese, folate, vitamin E, vitamin B3, iron, vitamin B1, and fiber, yet pollock is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index than peanuts.

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

Infographic

Peanut 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.
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 MagnesiumMagnesium +107.4%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +64%
Contains more IronIron +717.9%
Contains more CopperCopper +1806.7%
Contains more ZincZinc +473.7%
Contains more PhosphorusPhosphorus +40.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +10644.4%
Contains more SeleniumSelenium +512.5%

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.
Peanut
5
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 EVitamin E +2875%
Contains more Vitamin B1Vitamin B1 +1085.2%
Contains more Vitamin B3Vitamin B3 +205.5%
Contains more Vitamin B5Vitamin B5 +309%
Contains more FolateFolate +7900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +74.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.329mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 FatsFats +4072.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +37.9%
Contains more WaterWater +1033.1%
~equal in Protein ~23.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 more Mono. FatMonounsaturated fat +18128.4%
Contains more Poly. FatPolyunsaturated fat +2568.6%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Copper 1.144mg 0.06mg 120%
Polyunsaturated fat 15.558g 0.583g 100%
Manganese 1.934mg 0.018mg 83%
Fats 49.24g 1.18g 74%
Selenium 7.2µg 44.1µg 67%
Monounsaturated fat 24.426g 0.134g 61%
Folate 240µg 3µg 59%
Vitamin E 8.33mg 0.28mg 54%
Vitamin B3 12.066mg 3.949mg 51%
Iron 4.58mg 0.56mg 50%
Vitamin B1 0.64mg 0.054mg 49%
Fiber 8.5g 0g 34%
Cholesterol 0mg 86mg 29%
Saturated fat 6.279g 0.159g 28%
Vitamin B5 1.767mg 0.432mg 27%
Zinc 3.27mg 0.57mg 25%
Calories 567kcal 111kcal 23%
Magnesium 168mg 81mg 21%
Sodium 18mg 419mg 17%
Phosphorus 376mg 267mg 16%
Potassium 705mg 430mg 8%
Choline 52.5mg 91.6mg 7%
Vitamin B2 0.135mg 0.223mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Protein 25.8g 23.48g 5%
Carbs 16.13g 0g 5%
Vitamin A 0µg 17µg 2%
Calcium 92mg 72mg 2%
Vitamin B6 0.348mg 0.329mg 1%
Net carbs 7.63g 0g N/A
Sugar 4.72g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.25mg 0.263mg 0%
Threonine 0.883mg 1.029mg 0%
Isoleucine 0.907mg 1.082mg 0%
Leucine 1.672mg 1.908mg 0%
Lysine 0.926mg 2.157mg 0%
Methionine 0.317mg 0.696mg 0%
Phenylalanine 1.377mg 0.917mg 0%
Valine 1.082mg 1.21mg 0%
Histidine 0.652mg 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
Peanut 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
75%
Peanut
60%
Pollock
Minerals Daily Need Coverage Score
131%
Peanut
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 6.12g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 401mg)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $4.2)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.