Pilaf vs. Pollock — In-Depth Nutrition Comparison
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How are pilaf and pollock different?
- Pilaf is higher in folate, vitamin B1, manganese, iron, and vitamin B3; however, pollock is richer in vitamin B12, selenium, and phosphorus.
- Daily need coverage for vitamin B12 for pollock is 152% higher.
- Pilaf contains 71 times more folate than pollock. While pilaf contains 212µg of folate, pollock contains only 3µg.
- Pollock has less sodium.
- Pollock has a lower glycemic index (0) than pilaf (60).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +15.3% |
| Contains more IronIron | +335.7% |
| Contains more CopperCopper | +176.7% |
| Contains more ZincZinc | +77.2% |
| Contains more ManganeseManganese | +4800% |
| Contains more MagnesiumMagnesium | +153.1% |
| Contains more PotassiumPotassium | +128.7% |
| Contains more PhosphorusPhosphorus | +73.4% |
| Contains less SodiumSodium | -67.8% |
| Contains more SeleniumSelenium | +36.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1016.7% |
| Contains more Vitamin B3Vitamin B3 | +55.2% |
| Contains more Vitamin B5Vitamin B5 | +65.5% |
| Contains more Vitamin B6Vitamin B6 | +21.6% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +6966.7% |
| Contains more Vitamin AVitamin A | +325% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +156.3% |
| Contains more Vitamin B12Vitamin B12 | +18200% |
| Contains more CholineCholine | +423.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.02µg | 3.66µg | 152% |
| Folate | 212µg | 3µg | 52% |
| Vitamin B1 | 0.603mg | 0.054mg | 46% |
| Manganese | 0.882mg | 0.018mg | 38% |
| Sodium | 1303mg | 419mg | 38% |
| Starch | 71.23g | 29% | |
| Cholesterol | 1mg | 86mg | 28% |
| Protein | 10.42g | 23.48g | 26% |
| Carbs | 76.31g | 0g | 25% |
| Iron | 2.44mg | 0.56mg | 24% |
| Selenium | 32.4µg | 44.1µg | 21% |
| Phosphorus | 154mg | 267mg | 16% |
| Vitamin B3 | 6.127mg | 3.949mg | 14% |
| Choline | 17.5mg | 91.6mg | 13% |
| Calories | 359kcal | 111kcal | 12% |
| Copper | 0.166mg | 0.06mg | 12% |
| Magnesium | 32mg | 81mg | 12% |
| Vitamin B2 | 0.087mg | 0.223mg | 10% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Potassium | 188mg | 430mg | 7% |
| Vitamin B5 | 0.715mg | 0.432mg | 6% |
| Vitamin D | 0IU | 51IU | 6% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Fiber | 1.2g | 0g | 5% |
| Vitamin B6 | 0.4mg | 0.329mg | 5% |
| Zinc | 1.01mg | 0.57mg | 4% |
| Vitamin E | 0.04mg | 0.28mg | 2% |
| Calcium | 83mg | 72mg | 1% |
| Vitamin A | 4µg | 17µg | 1% |
| Saturated fat | 0.307g | 0.159g | 1% |
| Monounsaturated fat | 0.373g | 0.134g | 1% |
| Polyunsaturated fat | 0.377g | 0.583g | 1% |
| Fats | 1.37g | 1.18g | 0% |
| Net carbs | 75.11g | 0g | N/A |
| Sugar | 1.53g | 0g | N/A |
| Vitamin K | 0.5µg | 0.1µg | 0% |
| Tryptophan | 0.086mg | 0.263mg | 0% |
| Threonine | 0.221mg | 1.029mg | 0% |
| Isoleucine | 0.279mg | 1.082mg | 0% |
| Leucine | 0.523mg | 1.908mg | 0% |
| Lysine | 0.189mg | 2.157mg | 0% |
| Methionine | 0.145mg | 0.696mg | 0% |
| Phenylalanine | 0.32mg | 0.917mg | 0% |
| Valine | 0.374mg | 1.21mg | 0% |
| Histidine | 0.15mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +16.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +128.4% |
| Contains more ProteinProtein | +125.3% |
| Contains more WaterWater | +816% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +178.4% |
| Contains less Sat. FatSaturated fat | -48.2% |
| Contains more Poly. FatPolyunsaturated fat | +54.6% |
