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Pollock vs. Crouton — In-Depth Nutrition Comparison

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How are pollock and crouton different?

  • Pollock is higher in vitamin B12, vitamin B6, and phosphorus; however, crouton is richer in vitamin B1, iron, folate, manganese, and fiber.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index (0) than crouton (72).

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Croutons, plain are the varieties used in this article.

Infographic

Pollock vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +161.3%
Contains more PotassiumPotassium +246.8%
Contains more PhosphorusPhosphorus +132.2%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +17.6%
Contains more IronIron +628.6%
Contains more CopperCopper +171.7%
Contains more ZincZinc +56.1%
Contains more ManganeseManganese +2677.8%
~equal in Calcium ~76mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +1165.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1053.7%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more FolateFolate +4300%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.429mg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +97.3%
Contains more WaterWater +1239.1%
Contains more FatsFats +459.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +47.9%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +2182.8%
Contains more Poly. FatPolyunsaturated fat +118.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Crouton DV% diff.
Vitamin B12 3.66µg 0µg 153%
Vitamin B1 0.054mg 0.623mg 47%
Iron 0.56mg 4.08mg 44%
Folate 3µg 132µg 32%
Cholesterol 86mg 0mg 29%
Carbs 0g 73.5g 25%
Vitamin B6 0.329mg 0.026mg 23%
Protein 23.48g 11.9g 23%
Phosphorus 267mg 115mg 22%
Manganese 0.018mg 0.5mg 21%
Fiber 0g 5.1g 20%
Choline 91.6mg 17%
Calories 111kcal 407kcal 15%
Sodium 419mg 698mg 12%
Magnesium 81mg 31mg 12%
Selenium 44.1µg 37.5µg 12%
Copper 0.06mg 0.163mg 11%
Potassium 430mg 124mg 9%
Vitamin B3 3.949mg 5.439mg 9%
Fats 1.18g 6.6g 8%
Monounsaturated fat 0.134g 3.059g 7%
Vitamin D 1.3µg 7%
Saturated fat 0.159g 1.51g 6%
Vitamin D 51IU 6%
Polyunsaturated fat 0.583g 1.273g 5%
Vitamin B2 0.223mg 0.272mg 4%
Zinc 0.57mg 0.89mg 3%
Vitamin E 0.28mg 2%
Vitamin A 17µg 0µg 2%
Net carbs 0g 68.4g N/A
Calcium 72mg 76mg 0%
Vitamin B5 0.432mg 0.429mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.14mg 0%
Threonine 1.029mg 0.337mg 0%
Isoleucine 1.082mg 0.456mg 0%
Leucine 1.908mg 0.832mg 0%
Lysine 2.157mg 0.278mg 0%
Methionine 0.696mg 0.211mg 0%
Phenylalanine 0.917mg 0.586mg 0%
Valine 1.21mg 0.514mg 0%
Histidine 0.691mg 0.255mg 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 Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
59%
Pollock
70%
Crouton

Comparison summary

Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 279mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 1.351g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 86mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $5.5)
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.

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.