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  6. Pollock vs. Cottage cheese

Pollock vs. Cottage cheese — In-Depth Nutrition Comparison

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How are pollock and cottage cheese different?

  • Pollock has more vitamin B12, selenium, vitamin B3, vitamin B6, magnesium, phosphorus, choline, potassium, and vitamin D than cottage cheese.
  • Daily need coverage for vitamin B12 for pollock is 135% higher.
  • Pollock contains 40 times more vitamin B3 than cottage cheese. While pollock contains 3.949mg of vitamin B3, cottage cheese contains only 0.099mg.
  • Cottage cheese has less cholesterol.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Pollock vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +912.5%
Contains more PotassiumPotassium +313.5%
Contains more IronIron +700%
Contains more CopperCopper +106.9%
Contains more ZincZinc +42.5%
Contains more PhosphorusPhosphorus +67.9%
Contains more ManganeseManganese +800%
Contains more SeleniumSelenium +354.6%
Contains more CalciumCalcium +15.3%
Contains less SodiumSodium -13.1%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin DVitamin D +1200%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +3888.9%
Contains more Vitamin B6Vitamin B6 +615.2%
Contains more Vitamin B12Vitamin B12 +751.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +397.8%
Contains more Vitamin AVitamin A +117.6%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +111.2%
Contains more OtherOther +19.9%
Contains more FatsFats +264.4%
Contains more CarbsCarbs +∞%
~equal in Water ~79.79g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Poly. FatPolyunsaturated fat +374%
Contains more Mono. FatMonounsaturated fat +480.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Cottage cheese DV% diff.
Vitamin B12 3.66µg 0.43µg 135%
Selenium 44.1µg 9.7µg 63%
Protein 23.48g 11.12g 25%
Vitamin B3 3.949mg 0.099mg 24%
Cholesterol 86mg 17mg 23%
Vitamin B6 0.329mg 0.046mg 22%
Magnesium 81mg 8mg 17%
Phosphorus 267mg 159mg 15%
Choline 91.6mg 18.4mg 13%
Potassium 430mg 104mg 10%
Saturated fat 0.159g 1.718g 7%
Vitamin D 1.3µg 0.1µg 6%
Vitamin D 51IU 3IU 6%
Iron 0.56mg 0.07mg 6%
Vitamin B2 0.223mg 0.163mg 5%
Fats 1.18g 4.3g 5%
Copper 0.06mg 0.029mg 3%
Polyunsaturated fat 0.583g 0.123g 3%
Vitamin B5 0.432mg 0.557mg 3%
Folate 3µg 12µg 2%
Vitamin A 17µg 37µg 2%
Sodium 419mg 364mg 2%
Zinc 0.57mg 0.4mg 2%
Vitamin B1 0.054mg 0.027mg 2%
Monounsaturated fat 0.134g 0.778g 2%
Calories 111kcal 98kcal 1%
Manganese 0.018mg 0.002mg 1%
Vitamin E 0.28mg 0.08mg 1%
Calcium 72mg 83mg 1%
Carbs 0g 3.38g 1%
Net carbs 0g 3.38g N/A
Sugar 0g 2.67g N/A
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.263mg 0.147mg 0%
Threonine 1.029mg 0.5mg 0%
Isoleucine 1.082mg 0.591mg 0%
Leucine 1.908mg 1.116mg 0%
Lysine 2.157mg 0.934mg 0%
Methionine 0.696mg 0.269mg 0%
Phenylalanine 0.917mg 0.577mg 0%
Valine 1.21mg 0.748mg 0%
Histidine 0.691mg 0.326mg 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 Cottage cheese
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
14%
Cottage cheese
Minerals Daily Need Coverage Score
59%
Pollock
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 1.559g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 55mg)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $5)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.