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Pollock vs. Cashew — In-Depth Nutrition Comparison

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The main differences between pollock and cashew

  • Pollock is richer in vitamin B12 and selenium, yet cashew is richer in copper, iron, manganese, magnesium, zinc, phosphorus, and vitamin B1.
  • Daily need coverage for copper for cashew is 237% higher.
  • Pollock contains less saturated fat.
  • Pollock has a lower glycemic index than cashew.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Nuts, cashew nuts, raw.

Infographic

Pollock vs Cashew infographic
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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.
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%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +94.6%
Contains more SeleniumSelenium +121.6%
Contains more MagnesiumMagnesium +260.5%
Contains more PotassiumPotassium +53.5%
Contains more IronIron +1092.9%
Contains more CopperCopper +3558.3%
Contains more ZincZinc +914%
Contains more PhosphorusPhosphorus +122.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +9094.4%

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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Cashew
7
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +284.5%
Contains more Vitamin B3Vitamin B3 +271.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +221.4%
Contains more Vitamin B1Vitamin B1 +683.3%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more ProteinProtein +28.9%
Contains more WaterWater +1316.3%
Contains more FatsFats +3616.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +17659%
Contains more Poly. FatPolyunsaturated fat +1245.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Cashew DV% diff.
Copper 0.06mg 2.195mg 237%
Vitamin B12 3.66µg 0µg 153%
Iron 0.56mg 6.68mg 77%
Manganese 0.018mg 1.655mg 71%
Fats 1.18g 43.85g 66%
Monounsaturated fat 0.134g 23.797g 59%
Magnesium 81mg 292mg 50%
Polyunsaturated fat 0.583g 7.845g 48%
Zinc 0.57mg 5.78mg 47%
Phosphorus 267mg 593mg 47%
Selenium 44.1µg 19.9µg 44%
Saturated fat 0.159g 7.783g 35%
Vitamin B1 0.054mg 0.423mg 31%
Cholesterol 86mg 0mg 29%
Vitamin K 0.1µg 34.1µg 28%
Calories 111kcal 553kcal 22%
Sodium 419mg 12mg 18%
Vitamin B3 3.949mg 1.062mg 18%
Choline 91.6mg 17%
Fiber 0g 3.3g 13%
Vitamin B2 0.223mg 0.058mg 13%
Protein 23.48g 18.22g 11%
Carbs 0g 30.19g 10%
Starch 23.49g 10%
Vitamin B5 0.432mg 0.864mg 9%
Potassium 430mg 660mg 7%
Vitamin D 1.3µg 0µg 7%
Vitamin B6 0.329mg 0.417mg 7%
Vitamin D 51IU 0IU 6%
Folate 3µg 25µg 6%
Calcium 72mg 37mg 4%
Vitamin E 0.28mg 0.9mg 4%
Vitamin A 17µg 0µg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 26.89g N/A
Sugar 0g 5.91g N/A
Tryptophan 0.263mg 0.287mg 0%
Threonine 1.029mg 0.688mg 0%
Isoleucine 1.082mg 0.789mg 0%
Leucine 1.908mg 1.472mg 0%
Lysine 2.157mg 0.928mg 0%
Methionine 0.696mg 0.362mg 0%
Phenylalanine 0.917mg 0.951mg 0%
Valine 1.21mg 1.094mg 0%
Histidine 0.691mg 0.456mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
60%
Pollock
32%
Cashew
Minerals Daily Need Coverage Score
59%
Pollock
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 7.624g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 25)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 407mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $4.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
?
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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.