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  6. Winged bean vs. Pollock

Winged bean vs. Pollock — In-Depth Nutrition Comparison

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What are the main differences between winged bean and pollock?

  • Winged bean is richer in copper, vitamin B1, manganese, and iron, while pollock is higher in vitamin B12, selenium, phosphorus, and vitamin B6.
  • Pollock's daily need coverage for vitamin B12 is 153% higher.
  • Pollock has 30 times less manganese than winged bean. Winged bean has 0.532mg of manganese, while pollock has 0.018mg.
  • Winged bean is lower in sodium.
  • Winged bean has a higher glycemic index (32) than pollock (0).

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 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 PotassiumPotassium +36.3%
Contains more IronIron +257.1%
Contains more CopperCopper +2210%
Contains more ZincZinc +143.9%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +2855.6%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +140%
Contains more PhosphorusPhosphorus +493.3%
Contains more SeleniumSelenium +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.
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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Pollock
Pollock
10
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 B1Vitamin B1 +601.9%
Contains more FolateFolate +533.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +49.7%
Contains more Vitamin B3Vitamin B3 +140.8%
Contains more Vitamin B5Vitamin B5 +272.4%
Contains more Vitamin B6Vitamin B6 +338.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Copper 1.386mg 0.06mg 147%
Selenium 0.7µg 44.1µg 79%
Phosphorus 45mg 267mg 32%
Cholesterol 0mg 86mg 29%
Vitamin B1 0.379mg 0.054mg 27%
Protein 11.6g 23.48g 24%
Manganese 0.532mg 0.018mg 22%
Vitamin B6 0.075mg 0.329mg 20%
Iron 2mg 0.56mg 18%
Choline 91.6mg 17%
Sodium 35mg 419mg 17%
Vitamin B3 1.64mg 3.949mg 14%
Magnesium 24mg 81mg 14%
Carbs 28.1g 0g 9%
Vitamin D 0µg 1.3µg 7%
Zinc 1.39mg 0.57mg 7%
Vitamin D 0IU 51IU 6%
Vitamin B2 0.149mg 0.223mg 6%
Vitamin B5 0.116mg 0.432mg 6%
Potassium 586mg 430mg 5%
Folate 19µg 3µg 4%
Calcium 30mg 72mg 4%
Polyunsaturated fat 0.174g 0.583g 3%
Calories 148kcal 111kcal 2%
Vitamin E 0.28mg 2%
Vitamin A 0µg 17µg 2%
Fats 0.9g 1.18g 0%
Net carbs 28.1g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.222g 0.159g 0%
Monounsaturated fat 0.234g 0.134g 0%
Tryptophan 0.252mg 0.263mg 0%
Threonine 0.451mg 1.029mg 0%
Isoleucine 0.425mg 1.082mg 0%
Leucine 0.64mg 1.908mg 0%
Lysine 0.592mg 2.157mg 0%
Methionine 0.143mg 0.696mg 0%
Phenylalanine 0.451mg 0.917mg 0%
Valine 0.599mg 1.21mg 0%
Histidine 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 OtherOther +18.3%
Contains more ProteinProtein +102.4%
Contains more FatsFats +31.1%
Contains more WaterWater +28.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +74.6%
Contains less Sat. FatSaturated fat -28.4%
Contains more Poly. FatPolyunsaturated fat +235.1%

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. 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.