Rye vs. Pollock — In-Depth Nutrition Comparison
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How are rye and pollock different?
- Rye is higher in manganese, fiber, copper, iron, vitamin B1, vitamin B5, and zinc; however, 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 (0) than rye (34).
Rye grain 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 MagnesiumMagnesium | +35.8% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more IronIron | +369.6% |
| Contains more CopperCopper | +511.7% |
| Contains more ZincZinc | +364.9% |
| Contains more PhosphorusPhosphorus | +24.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +14216.7% |
| Contains more CalciumCalcium | +200% |
| Contains more SeleniumSelenium | +217.3% |
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 | +203.6% |
| Contains more Vitamin B1Vitamin B1 | +485.2% |
| Contains more Vitamin B2Vitamin B2 | +12.6% |
| Contains more Vitamin B5Vitamin B5 | +237% |
| Contains more Vitamin KVitamin K | +5800% |
| Contains more FolateFolate | +1166.7% |
| Contains more Vitamin AVitamin A | +1600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +11.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +201.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 3.66µg | 153% |
| Manganese | 2.577mg | 0.018mg | 111% |
| Fiber | 15.1g | 0g | 60% |
| Selenium | 13.9µg | 44.1µg | 55% |
| Copper | 0.367mg | 0.06mg | 34% |
| Cholesterol | 0mg | 86mg | 29% |
| Iron | 2.63mg | 0.56mg | 26% |
| Protein | 10.34g | 23.48g | 26% |
| Carbs | 75.86g | 0g | 25% |
| Vitamin B1 | 0.316mg | 0.054mg | 22% |
| Vitamin B5 | 1.456mg | 0.432mg | 20% |
| Zinc | 2.65mg | 0.57mg | 19% |
| Sodium | 2mg | 419mg | 18% |
| Choline | 30.4mg | 91.6mg | 11% |
| Calories | 338kcal | 111kcal | 11% |
| Phosphorus | 332mg | 267mg | 9% |
| Folate | 38µg | 3µg | 9% |
| Magnesium | 110mg | 81mg | 7% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Vitamin D | 0IU | 51IU | 6% |
| Calcium | 24mg | 72mg | 5% |
| Vitamin K | 5.9µg | 0.1µg | 5% |
| Vitamin E | 0.85mg | 0.28mg | 4% |
| Vitamin B6 | 0.294mg | 0.329mg | 3% |
| Vitamin B2 | 0.251mg | 0.223mg | 2% |
| Vitamin B3 | 4.27mg | 3.949mg | 2% |
| Vitamin A | 1µg | 17µg | 2% |
| Potassium | 510mg | 430mg | 2% |
| Fats | 1.63g | 1.18g | 1% |
| Polyunsaturated fat | 0.767g | 0.583g | 1% |
| Net carbs | 60.76g | 0g | N/A |
| Sugar | 0.98g | 0g | N/A |
| Saturated fat | 0.197g | 0.159g | 0% |
| Monounsaturated fat | 0.208g | 0.134g | 0% |
| Tryptophan | 0.108mg | 0.263mg | 0% |
| Threonine | 0.289mg | 1.029mg | 0% |
| Isoleucine | 0.208mg | 1.082mg | 0% |
| Leucine | 0.563mg | 1.908mg | 0% |
| Lysine | 0.286mg | 2.157mg | 0% |
| Methionine | 0.153mg | 0.696mg | 0% |
| Phenylalanine | 0.435mg | 0.917mg | 0% |
| Valine | 0.317mg | 1.21mg | 0% |
| Histidine | 0.189mg | 0.691mg | 0% |
| Fructose | 0.11g | 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 | +38.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +127.1% |
| Contains more WaterWater | +594.8% |
~equal in
Other
~1.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +55.2% |
| Contains more Poly. FatPolyunsaturated fat | +31.6% |
| Contains less Sat. FatSaturated fat | -19.3% |
