Quinoa vs. Pollock — In-Depth Nutrition Comparison
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The main differences between quinoa and pollock
- Quinoa is richer in manganese and copper, yet pollock is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and choline.
- Daily need coverage for vitamin B12 for pollock is 153% higher.
- Quinoa contains 35 times more manganese than pollock. Quinoa contains 0.631mg of manganese, while pollock contains 0.018mg.
- Quinoa contains less sodium.
- Pollock has a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).
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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 IronIron | +166.1% |
| Contains more CopperCopper | +220% |
| Contains more ZincZinc | +91.2% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +3405.6% |
| Contains more MagnesiumMagnesium | +26.6% |
| Contains more CalciumCalcium | +323.5% |
| Contains more PotassiumPotassium | +150% |
| Contains more PhosphorusPhosphorus | +75.7% |
| Contains more SeleniumSelenium | +1475% |
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 EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +98.1% |
| Contains more FolateFolate | +1300% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +102.7% |
| Contains more Vitamin B3Vitamin B3 | +858.5% |
| Contains more Vitamin B6Vitamin B6 | +167.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +298.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +62.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +433.6% |
| Contains more OtherOther | +119.5% |
~equal in
Water
~73.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +294% |
| Contains more Poly. FatPolyunsaturated fat | +84.9% |
| Contains less Sat. FatSaturated fat | -31.2% |
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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 3.66µg | 153% |
| Selenium | 2.8µg | 44.1µg | 75% |
| Protein | 4.4g | 23.48g | 38% |
| Cholesterol | 0mg | 86mg | 29% |
| Manganese | 0.631mg | 0.018mg | 27% |
| Vitamin B3 | 0.412mg | 3.949mg | 22% |
| Sodium | 7mg | 419mg | 18% |
| Vitamin B6 | 0.123mg | 0.329mg | 16% |
| Phosphorus | 152mg | 267mg | 16% |
| Copper | 0.192mg | 0.06mg | 15% |
| Choline | 23mg | 91.6mg | 12% |
| Iron | 1.49mg | 0.56mg | 12% |
| Fiber | 2.8g | 0g | 11% |
| Folate | 42µg | 3µg | 10% |
| Vitamin B2 | 0.11mg | 0.223mg | 9% |
| Vitamin B5 | 0.432mg | 9% | |
| Potassium | 172mg | 430mg | 8% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 0g | 7% |
| Vitamin D | 0IU | 51IU | 6% |
| Calcium | 17mg | 72mg | 6% |
| Zinc | 1.09mg | 0.57mg | 5% |
| Magnesium | 64mg | 81mg | 4% |
| Vitamin B1 | 0.107mg | 0.054mg | 4% |
| Polyunsaturated fat | 1.078g | 0.583g | 3% |
| Vitamin E | 0.63mg | 0.28mg | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Monounsaturated fat | 0.528g | 0.134g | 1% |
| Fats | 1.92g | 1.18g | 1% |
| Calories | 120kcal | 111kcal | 0% |
| Net carbs | 18.5g | 0g | N/A |
| Sugar | 0.87g | 0g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Saturated fat | 0.231g | 0.159g | 0% |
| Tryptophan | 0.052mg | 0.263mg | 0% |
| Threonine | 0.131mg | 1.029mg | 0% |
| Isoleucine | 0.157mg | 1.082mg | 0% |
| Leucine | 0.261mg | 1.908mg | 0% |
| Lysine | 0.239mg | 2.157mg | 0% |
| Methionine | 0.096mg | 0.696mg | 0% |
| Phenylalanine | 0.185mg | 0.917mg | 0% |
| Valine | 0.185mg | 1.21mg | 0% |
| Histidine | 0.127mg | 0.691mg | 0% |
| Omega-3 - EPA | 0g | 0.086g | N/A |
| Omega-3 - DHA | 0.015g | 0.423g | N/A |
| Omega-3 - DPA | 0g | 0.027g | 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 |
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| 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
11%
60%
Minerals Daily Need Coverage Score
38%
59%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 412mg)
Which food is cheaper?
Quinoa is cheaper (difference - $7)
Which food is lower in Sugar?
Pollock is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Pollock is lower in Saturated fat (difference - 0.072g)
Which food is lower in glycemic index?
Pollock is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Pollock is relatively richer in vitamins
Which food is richer in minerals?
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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.