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Pollock vs. Malt — In-Depth Nutrition Comparison

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A recap on differences between pollock and malt

  • Pollock is higher than malt in vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, magnesium, and potassium.
  • Pollock covers your daily vitamin B12 needs 135% more than malt.
  • Pollock contains 15 times more vitamin B3 than malt. While pollock contains 3.949mg of vitamin B3, malt contains only 0.259mg.
  • The amount of cholesterol in malt is lower.
  • The glycemic index of pollock is lower.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Pollock vs Malt 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%
Malt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +150%
Contains more IronIron +166.7%
Contains more CopperCopper +62.2%
Contains more ZincZinc +39%
Contains more PhosphorusPhosphorus +193.4%
Contains more SeleniumSelenium +716.7%
Contains more CalciumCalcium +36.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +344.4%

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%
Malt
4
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +1424.7%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin B6Vitamin B6 +615.2%
Contains more Vitamin B12Vitamin B12 +771.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +52.9%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +200%
~equal in Vitamin B1 ~0.054mg

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
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +596.7%
Contains more OtherOther +111.3%
Contains more FatsFats +178.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.4%

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
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +180.3%
Contains more Mono. FatMonounsaturated fat +517.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pollock Malt
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 Malt DV% diff.
Vitamin B12 3.66µg 0.42µg 135%
Selenium 44.1µg 5.4µg 70%
Protein 23.48g 3.37g 40%
Phosphorus 267mg 91mg 25%
Cholesterol 86mg 10mg 25%
Vitamin B3 3.949mg 0.259mg 23%
Vitamin B6 0.329mg 0.046mg 22%
Choline 91.6mg 17%
Magnesium 81mg 15mg 16%
Sodium 419mg 60mg 16%
Potassium 430mg 172mg 8%
Saturated fat 0.159g 1.883g 8%
Vitamin D 1.3µg 7%
Vitamin D 51IU 6%
Iron 0.56mg 0.21mg 4%
Carbs 0g 11.2g 4%
Vitamin B2 0.223mg 0.184mg 3%
Copper 0.06mg 0.037mg 3%
Calcium 72mg 98mg 3%
Polyunsaturated fat 0.583g 0.208g 3%
Fats 1.18g 3.29g 3%
Manganese 0.018mg 0.08mg 3%
Fiber 0g 0.5g 2%
Folate 3µg 9µg 2%
Monounsaturated fat 0.134g 0.827g 2%
Vitamin B5 0.432mg 0.354mg 2%
Caffeine 0mg 3mg 1%
Calories 111kcal 85kcal 1%
Vitamin E 0.28mg 0.06mg 1%
Vitamin A 17µg 26µg 1%
Zinc 0.57mg 0.41mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 10.7g N/A
Sugar 0g 6.68g N/A
Vitamin B1 0.054mg 0.054mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.263mg 0.074mg 0%
Threonine 1.029mg 0.143mg 0%
Isoleucine 1.082mg 0.165mg 0%
Leucine 1.908mg 0.268mg 0%
Lysine 2.157mg 0.142mg 0%
Methionine 0.696mg 0.074mg 0%
Phenylalanine 0.917mg 0.15mg 0%
Valine 1.21mg 0.193mg 0%
Histidine 0.691mg 0.077mg 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 Malt
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
13%
Malt
Minerals Daily Need Coverage Score
59%
Pollock
17%
Malt

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 6.68g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 1.724g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 59)
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?
Malt
Malt is lower in Cholesterol (difference - 76mg)
Which food contains less Sodium?
Malt
Malt contains less Sodium (difference - 359mg)
Which food is cheaper?
Malt
Malt is cheaper (difference - $6)

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.