Brown rice vs. Pollock — In-Depth Nutrition Comparison

Compare

The main differences between brown rice and pollock

Brown rice is richer in manganese and vitamin B1, yet pollock is richer in vitamin B12, selenium, phosphorus, vitamin B6, choline, and vitamin B2.
Daily need coverage for vitamin B12 for pollock is 153% higher.
Brown rice contains 54 times more manganese than pollock. Brown rice contains 0.974mg of manganese, while pollock contains 0.018mg.
Brown rice contains less sodium.
Pollock has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

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.

Brown rice

Pollock

Contains more CopperCopper	+76.7%
Contains more ZincZinc	+24.6%
Contains less SodiumSodium	-99%
Contains more ManganeseManganese	+5311.1%

Contains more MagnesiumMagnesium	+107.7%
Contains more CalciumCalcium	+2300%
Contains more PotassiumPotassium	+400%
Contains more PhosphorusPhosphorus	+159.2%
Contains more SeleniumSelenium	+660.3%

~equal in Iron ~0.56mg

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.

Brown rice

Pollock

Contains more Vitamin B1Vitamin B1	+229.6%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+200%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+64.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+223.2%
Contains more Vitamin B3Vitamin B3	+54.2%
Contains more Vitamin B5Vitamin B5	+13.7%
Contains more Vitamin B6Vitamin B6	+167.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+895.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.66µg	153%
Selenium	5.8µg	44.1µg	70%
Manganese	0.974mg	0.018mg	42%
Protein	2.74g	23.48g	41%
Cholesterol	0mg	86mg	29%
Phosphorus	103mg	267mg	23%
Sodium	4mg	419mg	18%
Vitamin B6	0.123mg	0.329mg	16%
Choline	9.2mg	91.6mg	15%
Vitamin B2	0.069mg	0.223mg	12%
Potassium	86mg	430mg	10%
Starch	24.79g		10%
Magnesium	39mg	81mg	10%
Vitamin B1	0.178mg	0.054mg	10%
Vitamin B3	2.561mg	3.949mg	9%
Carbs	25.58g	0g	9%
Calcium	3mg	72mg	7%
Vitamin D	0µg	1.3µg	7%
Vitamin D	0IU	51IU	6%
Fiber	1.6g	0g	6%
Copper	0.106mg	0.06mg	5%
Folate	9µg	3µg	2%
Vitamin A	0µg	17µg	2%
Monounsaturated fat	0.369g	0.134g	1%
Polyunsaturated fat	0.366g	0.583g	1%
Calories	123kcal	111kcal	1%
Vitamin B5	0.38mg	0.432mg	1%
Vitamin E	0.17mg	0.28mg	1%
Zinc	0.71mg	0.57mg	1%
Fats	0.97g	1.18g	0%
Net carbs	23.98g	0g	N/A
Iron	0.56mg	0.56mg	0%
Sugar	0.24g	0g	N/A
Vitamin K	0.2µg	0.1µg	0%
Saturated fat	0.26g	0.159g	0%
Tryptophan	0.033mg	0.263mg	0%
Threonine	0.095mg	1.029mg	0%
Isoleucine	0.109mg	1.082mg	0%
Leucine	0.214mg	1.908mg	0%
Lysine	0.099mg	2.157mg	0%
Methionine	0.058mg	0.696mg	0%
Phenylalanine	0.133mg	0.917mg	0%
Valine	0.151mg	1.21mg	0%
Histidine	0.066mg	0.691mg	0%
Omega-3 - EPA	0g	0.086g	N/A
Omega-3 - DHA	0g	0.423g	N/A
Omega-3 - ALA	0.011g		N/A
Omega-3 - DPA	0g	0.027g	N/A
Omega-6 - Linoleic acid	0.355g		N/A