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  6. Winged bean vs. Alaska pollock

Winged bean vs. Alaska pollock — In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Alaska pollock?

  • Winged bean is richer in Copper, Vitamin B1, Manganese, and Iron, while Alaska pollock is higher in Vitamin B12, Selenium, Phosphorus, and Vitamin B6.
  • Alaska pollock's daily need coverage for Vitamin B12 is 153% higher.
  • Alaska pollock has 30 times less Manganese than Winged bean. Winged bean has 0.532mg of Manganese, while Alaska pollock has 0.018mg.
  • Winged bean is lower in Sodium.

We used Winged bean tuber, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

Infographic

Winged bean vs Alaska 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.
Winged bean
Winged bean
6
:
4
Alaska pollock
Alaska pollock
Contains more Iron +257.1%
Contains more Potassium +36.3%
Contains less Sodium -91.6%
Contains more Zinc +143.9%
Contains more Copper +2210%
Contains more Manganese +2855.6%
Contains more Calcium +140%
Contains more Magnesium +237.5%
Contains more Phosphorus +493.3%
Contains more Selenium +6200%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains more Iron +257.1%
Contains more Potassium +36.3%
Contains less Sodium -91.6%
Contains more Zinc +143.9%
Contains more Copper +2210%
Contains more Manganese +2855.6%
Contains more Calcium +140%
Contains more Magnesium +237.5%
Contains more Phosphorus +493.3%
Contains more Selenium +6200%

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.
Winged bean
Winged bean
2
:
9
Alaska pollock
Alaska pollock
Contains more Vitamin B1 +601.9%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +49.7%
Contains more Vitamin B3 +140.8%
Contains more Vitamin B5 +272.4%
Contains more Vitamin B6 +338.7%
Contains more Vitamin B12 +∞%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Alaska pollock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
Contains more Vitamin B1 +601.9%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +49.7%
Contains more Vitamin B3 +140.8%
Contains more Vitamin B5 +272.4%
Contains more Vitamin B6 +338.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Alaska pollock
Alaska pollock
Contains more Carbs +∞%
Contains more Other +18.3%
Contains more Protein +102.4%
Contains more Fats +31.1%
Contains more Water +28.3%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more Carbs +∞%
Contains more Other +18.3%
Contains more Protein +102.4%
Contains more Fats +31.1%
Contains more Water +28.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +74.6%
Contains less Saturated Fat -28.4%
Contains more Polyunsaturated fat +235.1%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +74.6%
Contains less Saturated Fat -28.4%
Contains more Polyunsaturated fat +235.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Alaska pollock
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Alaska pollock Opinion
Net carbs 28.1g 0g Winged bean
Protein 11.6g 23.48g Alaska pollock
Fats 0.9g 1.18g Alaska pollock
Carbs 28.1g 0g Winged bean
Calories 148kcal 111kcal Winged bean
Calcium 30mg 72mg Alaska pollock
Iron 2mg 0.56mg Winged bean
Magnesium 24mg 81mg Alaska pollock
Phosphorus 45mg 267mg Alaska pollock
Potassium 586mg 430mg Winged bean
Sodium 35mg 419mg Winged bean
Zinc 1.39mg 0.57mg Winged bean
Copper 1.386mg 0.06mg Winged bean
Manganese 0.532mg 0.018mg Winged bean
Selenium 0.7µg 44.1µg Alaska pollock
Vitamin A 0IU 51IU Alaska pollock
Vitamin A RAE 0µg 17µg Alaska pollock
Vitamin E 0.28mg Alaska pollock
Vitamin D 0IU 51IU Alaska pollock
Vitamin D 0µg 1.3µg Alaska pollock
Vitamin B1 0.379mg 0.054mg Winged bean
Vitamin B2 0.149mg 0.223mg Alaska pollock
Vitamin B3 1.64mg 3.949mg Alaska pollock
Vitamin B5 0.116mg 0.432mg Alaska pollock
Vitamin B6 0.075mg 0.329mg Alaska pollock
Folate 19µg 3µg Winged bean
Vitamin B12 0µg 3.66µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.252mg 0.263mg Alaska pollock
Threonine 0.451mg 1.029mg Alaska pollock
Isoleucine 0.425mg 1.082mg Alaska pollock
Leucine 0.64mg 1.908mg Alaska pollock
Lysine 0.592mg 2.157mg Alaska pollock
Methionine 0.143mg 0.696mg Alaska pollock
Phenylalanine 0.451mg 0.917mg Alaska pollock
Valine 0.599mg 1.21mg Alaska pollock
Histidine 0.241mg 0.691mg Alaska pollock
Cholesterol 0mg 86mg Winged bean
Saturated Fat 0.222g 0.159g Alaska pollock
Omega-3 - DHA 0.423g Alaska pollock
Omega-3 - EPA 0.086g Alaska pollock
Omega-3 - DPA 0.027g Alaska pollock
Monounsaturated Fat 0.234g 0.134g Winged bean
Polyunsaturated fat 0.174g 0.583g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Alaska pollock
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
62%
Alaska pollock
Minerals Daily Need Coverage Score
75%
Winged bean
59%
Alaska pollock

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 384mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 86mg)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $6.5)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Alaska pollock
Alaska pollock is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Alaska pollock
Alaska pollock is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Alaska 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.