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Pollock vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between pollock and cheese sandwich

  • Pollock has more vitamin B12 and selenium; however, cheese sandwich is richer in manganese, iron, vitamin B1, phosphorus, and vitamin B2.
  • Pollock covers your daily vitamin B12 needs 148% more than cheese sandwich.
  • Cheese sandwich has 12 times less cholesterol than pollock. Pollock has 86mg of cholesterol, while cheese sandwich has 7mg.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of pollock is 0.

Specific food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Crackers, wheat, sandwich, with cheese filling.

Infographic

Pollock vs Cheese sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +40.5%
Contains less SodiumSodium -50.1%
Contains more SeleniumSelenium +81.5%
Contains more CalciumCalcium +183.3%
Contains more IronIron +367.9%
Contains more CopperCopper +166.7%
Contains more ZincZinc +52.6%
Contains more PhosphorusPhosphorus +43.1%
Contains more ManganeseManganese +5916.7%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more Vitamin B12Vitamin B12 +2950%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23.5%
Contains more Vitamin B1Vitamin B1 +563%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin B5Vitamin B5 +44%
Contains more FolateFolate +2033.3%

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +139.6%
Contains more WaterWater +2201.6%
Contains more FatsFats +2018.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +124.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +7624.6%
Contains more Poly. FatPolyunsaturated fat +1472.2%

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 sandwich
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pollock Cheese sandwich DV% diff.
Vitamin B12 3.66µg 0.12µg 148%
Polyunsaturated fat 0.583g 9.166g 57%
Manganese 0.018mg 1.083mg 46%
Fats 1.18g 25g 37%
Selenium 44.1µg 24.3µg 36%
Protein 23.48g 9.8g 27%
Monounsaturated fat 0.134g 10.351g 26%
Cholesterol 86mg 7mg 26%
Iron 0.56mg 2.62mg 26%
Vitamin B1 0.054mg 0.358mg 25%
Calories 111kcal 497kcal 19%
Carbs 0g 58.2g 19%
Sodium 419mg 839mg 18%
Saturated fat 0.159g 4.129g 18%
Choline 91.6mg 17%
Vitamin B2 0.223mg 0.427mg 16%
Phosphorus 267mg 382mg 16%
Folate 3µg 64µg 15%
Calcium 72mg 204mg 13%
Fiber 0g 3.1g 12%
Copper 0.06mg 0.16mg 11%
Vitamin D 1.3µg 7%
Magnesium 81mg 54mg 6%
Vitamin D 51IU 6%
Vitamin B3 3.949mg 3.185mg 5%
Vitamin B6 0.329mg 0.261mg 5%
Vitamin B5 0.432mg 0.622mg 4%
Potassium 430mg 306mg 4%
Zinc 0.57mg 0.87mg 3%
Vitamin E 0.28mg 2%
Vitamin C 0mg 1.5mg 2%
Net carbs 0g 55.1g N/A
Vitamin A 17µg 21µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.13mg 0%
Threonine 1.029mg 0.298mg 0%
Isoleucine 1.082mg 0.383mg 0%
Leucine 1.908mg 0.698mg 0%
Lysine 2.157mg 0.344mg 0%
Methionine 0.696mg 0.167mg 0%
Phenylalanine 0.917mg 0.472mg 0%
Valine 1.21mg 0.438mg 0%
Histidine 0.691mg 0.219mg 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 Cheese sandwich
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%
Cheese sandwich
Minerals Daily Need Coverage Score
59%
Pollock
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 3.97g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 54)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $7)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich 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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.