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Pollock vs. Feta — In-Depth Nutrition Comparison

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What are the main differences between pollock and feta?

  • Pollock is richer in vitamin B12, selenium, vitamin B3, magnesium, and choline, while feta is higher in vitamin B2, calcium, and zinc.
  • Pollock's daily need coverage for vitamin B12 is 82% higher.
  • Feta has 6 times less choline than pollock. Pollock has 91.6mg of choline, while feta has 15.4mg.
  • Pollock is lower in sodium.
  • Feta has a higher glycemic index (27) than pollock (0).

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

Infographic

Pollock vs Feta 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%
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +326.3%
Contains more PotassiumPotassium +593.5%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -54.3%
Contains more SeleniumSelenium +194%
Contains more CalciumCalcium +584.7%
Contains more IronIron +16.1%
Contains more ZincZinc +405.3%
Contains more PhosphorusPhosphorus +26.2%
Contains more ManganeseManganese +55.6%

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%
Feta
7
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin DVitamin D +225%
Contains more Vitamin B3Vitamin B3 +298.5%
Contains more Vitamin B12Vitamin B12 +116.6%
Contains more CholineCholine +494.8%
Contains more Vitamin AVitamin A +635.3%
Contains more Vitamin B1Vitamin B1 +185.2%
Contains more Vitamin B2Vitamin B2 +278.5%
Contains more Vitamin B5Vitamin B5 +123.8%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +966.7%
~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
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +65.2%
Contains more WaterWater +33.4%
Contains more FatsFats +1703.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +207.7%

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
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +3350%
~equal in Polyunsaturated fat ~0.591g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Feta DV% diff.
Vitamin B12 3.66µg 1.69µg 82%
Saturated fat 0.159g 14.946g 67%
Selenium 44.1µg 15µg 53%
Vitamin B2 0.223mg 0.844mg 48%
Calcium 72mg 493mg 42%
Fats 1.18g 21.28g 31%
Sodium 419mg 917mg 22%
Zinc 0.57mg 2.88mg 21%
Protein 23.48g 14.21g 19%
Vitamin B3 3.949mg 0.991mg 18%
Magnesium 81mg 19mg 15%
Choline 91.6mg 15.4mg 14%
Vitamin A 17µg 125µg 12%
Potassium 430mg 62mg 11%
Monounsaturated fat 0.134g 4.623g 11%
Vitamin B5 0.432mg 0.967mg 11%
Phosphorus 267mg 337mg 10%
Vitamin B1 0.054mg 0.154mg 8%
Calories 111kcal 264kcal 8%
Vitamin B6 0.329mg 0.424mg 7%
Folate 3µg 32µg 7%
Vitamin D 1.3µg 0.4µg 5%
Vitamin D 51IU 16IU 4%
Copper 0.06mg 0.032mg 3%
Vitamin E 0.28mg 0.18mg 1%
Iron 0.56mg 0.65mg 1%
Vitamin K 0.1µg 1.8µg 1%
Cholesterol 86mg 89mg 1%
Carbs 0g 4.09g 1%
Net carbs 0g 4.09g N/A
Sugar 0g 4.09g N/A
Manganese 0.018mg 0.028mg 0%
Polyunsaturated fat 0.583g 0.591g 0%
Tryptophan 0.263mg 0.2mg 0%
Threonine 1.029mg 0.637mg 0%
Isoleucine 1.082mg 0.803mg 0%
Leucine 1.908mg 1.395mg 0%
Lysine 2.157mg 1.219mg 0%
Methionine 0.696mg 0.368mg 0%
Phenylalanine 0.917mg 0.675mg 0%
Valine 1.21mg 1.065mg 0%
Histidine 0.691mg 0.397mg 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 Feta
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
54%
Feta
Minerals Daily Need Coverage Score
59%
Pollock
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Pollock
Pollock is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 498mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 14.787g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $4.5)
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.
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.