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Pollock vs. Catfish — In-Depth Nutrition Comparison

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Important differences between pollock and catfish

  • Pollock has more selenium, vitamin B12, magnesium, vitamin B6, vitamin B2, vitamin B3, and vitamin D; however, catfish has more vitamin B5.
  • Pollock's daily need coverage for selenium is 62% more.
  • Pollock has 5 times more vitamin D than catfish. Pollock has 51IU of vitamin D, while catfish has 10IU.
  • Catfish is lower in sodium.

The food varieties used in the comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, catfish, channel, farmed, cooked, dry heat.

Infographic

Pollock vs Catfish 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 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Contains more MagnesiumMagnesium +252.2%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +17.5%
Contains more IronIron +100%
Contains more CopperCopper +53.8%
Contains more SeleniumSelenium +345.5%
Contains less SodiumSodium -71.6%
~equal in Zinc ~0.58mg
~equal in Phosphorus ~247mg
~equal in Manganese ~0.018mg

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%
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% 19% 4.5% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin DVitamin D +333.3%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +123%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B6Vitamin B6 +85.9%
Contains more Vitamin B12Vitamin B12 +31.7%
Contains more CholineCholine +16.4%
Contains more Vitamin EVitamin E +246.4%
Contains more Vitamin B5Vitamin B5 +87.7%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pollock Catfish DV% diff.
Selenium 44.1µg 9.9µg 62%
Vitamin B12 3.66µg 2.78µg 37%
Magnesium 81mg 23mg 14%
Sodium 419mg 119mg 13%
Vitamin B6 0.329mg 0.177mg 12%
Protein 23.48g 18.44g 10%
Fats 1.18g 7.19g 9%
Vitamin B3 3.949mg 2.548mg 9%
Vitamin B2 0.223mg 0.1mg 9%
Vitamin B5 0.432mg 0.811mg 8%
Monounsaturated fat 0.134g 3.115g 7%
Cholesterol 86mg 66mg 7%
Calcium 72mg 9mg 6%
Saturated fat 0.159g 1.586g 6%
Vitamin E 0.28mg 0.97mg 5%
Vitamin D 1.3µg 0.3µg 5%
Polyunsaturated fat 0.583g 1.354g 5%
Vitamin D 51IU 10IU 5%
Iron 0.56mg 0.28mg 4%
Vitamin B1 0.054mg 0.024mg 3%
Phosphorus 267mg 247mg 3%
Folate 3µg 12µg 2%
Choline 91.6mg 78.7mg 2%
Calories 111kcal 144kcal 2%
Vitamin K 0.1µg 2.5µg 2%
Vitamin A 17µg 1µg 2%
Copper 0.06mg 0.039mg 2%
Potassium 430mg 366mg 2%
Zinc 0.57mg 0.58mg 0%
Manganese 0.018mg 0.018mg 0%
Trans fat 0.063g N/A
Tryptophan 0.263mg 0.22mg 0%
Threonine 1.029mg 0.833mg 0%
Isoleucine 1.082mg 0.82mg 0%
Leucine 1.908mg 1.396mg 0%
Lysine 2.157mg 1.677mg 0%
Methionine 0.696mg 0.539mg 0%
Phenylalanine 0.917mg 0.735mg 0%
Valine 1.21mg 0.894mg 0%
Histidine 0.691mg 0.404mg 0%
Omega-3 - EPA 0.086g 0.02g N/A
Omega-3 - DHA 0.423g 0.069g N/A
Omega-3 - DPA 0.027g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.049g N/A

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
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more ProteinProtein +27.3%
Contains more OtherOther +-703.6%
Contains more FatsFats +509.3%
~equal in Carbs ~0g
~equal in Water ~74.65g

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
26% 51% 22%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +2224.6%
Contains more Poly. FatPolyunsaturated fat +132.2%

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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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.