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  6. Soybean raw vs. Pollock

Soybean raw vs. Pollock — In-Depth Nutrition Comparison

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A recap on differences between soybean raw and pollock

  • Soybean raw is higher in iron, copper, manganese, folate, vitamin B1, phosphorus, vitamin B2, and magnesium, yet pollock is higher in vitamin B12 and selenium.
  • Soybean raw covers your daily iron needs 189% more than pollock.
  • Soybean raw contains 140 times more manganese than pollock. While soybean raw contains 2.517mg of manganese, pollock contains only 0.018mg.
  • The glycemic index of pollock is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Soybean raw vs Pollock 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +245.7%
Contains more CalciumCalcium +284.7%
Contains more PotassiumPotassium +317.9%
Contains more IronIron +2703.6%
Contains more CopperCopper +2663.3%
Contains more ZincZinc +757.9%
Contains more PhosphorusPhosphorus +163.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +13883.3%
Contains more SeleniumSelenium +147.8%

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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +203.6%
Contains more Vitamin B1Vitamin B1 +1518.5%
Contains more Vitamin B2Vitamin B2 +290.1%
Contains more Vitamin B5Vitamin B5 +83.6%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +12400%
Contains more CholineCholine +26.5%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Soybean raw Pollock DV% diff.
Iron 15.7mg 0.56mg 189%
Copper 1.658mg 0.06mg 178%
Vitamin B12 0µg 3.66µg 153%
Manganese 2.517mg 0.018mg 109%
Folate 375µg 3µg 93%
Polyunsaturated fat 11.255g 0.583g 71%
Vitamin B1 0.874mg 0.054mg 68%
Phosphorus 704mg 267mg 62%
Vitamin B2 0.87mg 0.223mg 50%
Selenium 17.8µg 44.1µg 48%
Magnesium 280mg 81mg 47%
Potassium 1797mg 430mg 40%
Vitamin K 47µg 0.1µg 39%
Zinc 4.89mg 0.57mg 39%
Fiber 9.3g 0g 37%
Cholesterol 0mg 86mg 29%
Fats 19.94g 1.18g 29%
Protein 36.49g 23.48g 26%
Calcium 277mg 72mg 21%
Sodium 2mg 419mg 18%
Calories 446kcal 111kcal 17%
Vitamin B3 1.623mg 3.949mg 15%
Saturated fat 2.884g 0.159g 12%
Monounsaturated fat 4.404g 0.134g 11%
Carbs 30.16g 0g 10%
Vitamin D 0µg 1.3µg 7%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.793mg 0.432mg 7%
Vitamin D 0IU 51IU 6%
Vitamin B6 0.377mg 0.329mg 4%
Choline 115.9mg 91.6mg 4%
Vitamin E 0.85mg 0.28mg 4%
Vitamin A 1µg 17µg 2%
Net carbs 20.86g 0g N/A
Sugar 7.33g 0g N/A
Tryptophan 0.591mg 0.263mg 0%
Threonine 1.766mg 1.029mg 0%
Isoleucine 1.971mg 1.082mg 0%
Leucine 3.309mg 1.908mg 0%
Lysine 2.706mg 2.157mg 0%
Methionine 0.547mg 0.696mg 0%
Phenylalanine 2.122mg 0.917mg 0%
Valine 2.029mg 1.21mg 0%
Histidine 1.097mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 ProteinProtein +55.4%
Contains more FatsFats +1589.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +188.2%
Contains more WaterWater +762.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +3186.6%
Contains more Poly. FatPolyunsaturated fat +1830.5%
Contains less Sat. FatSaturated fat -94.5%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.