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  6. Wild rice raw vs. Pollock

Wild rice raw vs. Pollock — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and pollock

  • Wild rice raw is higher in manganese, copper, zinc, fiber, phosphorus, folate, and magnesium, yet pollock is higher in vitamin B12 and selenium.
  • Pollock covers your daily vitamin B12 needs 153% more than wild rice raw.
  • The glycemic index of pollock is lower.

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

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +118.5%
Contains more IronIron +250%
Contains more CopperCopper +773.3%
Contains more ZincZinc +945.6%
Contains more PhosphorusPhosphorus +62.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +7283.3%
Contains more CalciumCalcium +242.9%
Contains more SeleniumSelenium +1475%
~equal in Potassium ~430mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +192.9%
Contains more Vitamin B1Vitamin B1 +113%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +70.5%
Contains more Vitamin B5Vitamin B5 +148.6%
Contains more Vitamin B6Vitamin B6 +18.8%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +3066.7%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 2.8µg 44.1µg 75%
Manganese 1.329mg 0.018mg 57%
Copper 0.524mg 0.06mg 52%
Zinc 5.96mg 0.57mg 49%
Cholesterol 0mg 86mg 29%
Fiber 6.2g 0g 25%
Carbs 74.9g 0g 25%
Phosphorus 433mg 267mg 24%
Folate 95µg 3µg 23%
Magnesium 177mg 81mg 23%
Sodium 7mg 419mg 18%
Protein 14.73g 23.48g 18%
Iron 1.96mg 0.56mg 18%
Vitamin B3 6.733mg 3.949mg 17%
Vitamin B5 1.074mg 0.432mg 13%
Calories 357kcal 111kcal 12%
Choline 35mg 91.6mg 10%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Vitamin B6 0.391mg 0.329mg 5%
Calcium 21mg 72mg 5%
Vitamin B1 0.115mg 0.054mg 5%
Vitamin E 0.82mg 0.28mg 4%
Vitamin B2 0.262mg 0.223mg 3%
Vitamin A 1µg 17µg 2%
Vitamin K 1.9µg 0.1µg 2%
Polyunsaturated fat 0.676g 0.583g 1%
Fats 1.08g 1.18g 0%
Net carbs 68.7g 0g N/A
Potassium 427mg 430mg 0%
Sugar 2.5g 0g N/A
Saturated fat 0.156g 0.159g 0%
Monounsaturated fat 0.159g 0.134g 0%
Tryptophan 0.179mg 0.263mg 0%
Threonine 0.469mg 1.029mg 0%
Isoleucine 0.618mg 1.082mg 0%
Leucine 1.018mg 1.908mg 0%
Lysine 0.629mg 2.157mg 0%
Methionine 0.438mg 0.696mg 0%
Phenylalanine 0.721mg 0.917mg 0%
Valine 0.858mg 1.21mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 CarbsCarbs +∞%
Contains more ProteinProtein +59.4%
Contains more WaterWater +849.1%
Contains more OtherOther +10.5%
~equal in Fats ~1.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +18.7%
Contains more Poly. FatPolyunsaturated fat +16%
~equal in Saturated fat ~0.159g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.