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Pollock vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between pollock and cheese?

  • Pollock is richer in vitamin B12, selenium, vitamin B3, and vitamin B6, while cheese is higher in calcium, zinc, phosphorus, vitamin A, and vitamin B2.
  • Pollock's daily need coverage for vitamin B12 is 107% higher.
  • Cheese has 67 times less vitamin B3 than pollock. Pollock has 3.949mg of vitamin B3, while cheese has 0.059mg.
  • Pollock is lower in saturated fat.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Cheese, cheddar types in this comparison.

Infographic

Pollock vs Cheese 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%
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +465.8%
Contains more IronIron +300%
Contains more CopperCopper +100%
Contains less SodiumSodium -35.8%
Contains more SeleniumSelenium +54.7%
Contains more CalciumCalcium +886.1%
Contains more ZincZinc +538.6%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +50%

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%
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin DVitamin D +116.7%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin B3Vitamin B3 +6593.2%
Contains more Vitamin B6Vitamin B6 +398.5%
Contains more Vitamin B12Vitamin B12 +232.7%
Contains more CholineCholine +455.2%
Contains more Vitamin AVitamin A +1841.2%
Contains more Vitamin EVitamin E +153.6%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.41mg

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
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +98.9%
Contains more FatsFats +2722.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +119.5%
~equal in Protein ~22.87g

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
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +6800%
Contains more Poly. FatPolyunsaturated fat +143.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Cheese DV% diff.
Vitamin B12 3.66µg 1.1µg 107%
Saturated fat 0.159g 18.867g 85%
Calcium 72mg 710mg 64%
Fats 1.18g 33.31g 49%
Vitamin A 17µg 330µg 35%
Zinc 0.57mg 3.64mg 28%
Selenium 44.1µg 28.5µg 28%
Phosphorus 267mg 455mg 27%
Vitamin B3 3.949mg 0.059mg 24%
Monounsaturated fat 0.134g 9.246g 23%
Vitamin B6 0.329mg 0.066mg 20%
Vitamin B2 0.223mg 0.428mg 16%
Calories 111kcal 404kcal 15%
Choline 91.6mg 16.5mg 14%
Magnesium 81mg 27mg 13%
Sodium 419mg 653mg 10%
Potassium 430mg 76mg 10%
Polyunsaturated fat 0.583g 1.421g 6%
Folate 3µg 27µg 6%
Iron 0.56mg 0.14mg 5%
Vitamin D 1.3µg 0.6µg 4%
Cholesterol 86mg 99mg 4%
Vitamin D 51IU 24IU 3%
Copper 0.06mg 0.03mg 3%
Vitamin E 0.28mg 0.71mg 3%
Vitamin B1 0.054mg 0.029mg 2%
Vitamin K 0.1µg 2.4µg 2%
Protein 23.48g 22.87g 1%
Carbs 0g 3.09g 1%
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Manganese 0.018mg 0.027mg 0%
Vitamin B5 0.432mg 0.41mg 0%
Trans fat 0.917g N/A
Tryptophan 0.263mg 0.547mg 0%
Threonine 1.029mg 1.044mg 0%
Isoleucine 1.082mg 1.206mg 0%
Leucine 1.908mg 1.939mg 0%
Lysine 2.157mg 1.025mg 0%
Methionine 0.696mg 0.547mg 0%
Phenylalanine 0.917mg 1.074mg 0%
Valine 1.21mg 1.404mg 0%
Histidine 0.691mg 0.547mg 0%
Omega-3 - EPA 0.086g 0.01g N/A
Omega-3 - DHA 0.423g 0.001g N/A
Omega-3 - DPA 0.027g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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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
35%
Cheese
Minerals Daily Need Coverage Score
59%
Pollock
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Pollock
Pollock is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 18.708g)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.