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  6. Pollock vs. Matzo

Pollock vs. Matzo — In-Depth Nutrition Comparison

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The main differences between pollock and matzo

  • Pollock is richer in vitamin B12, phosphorus, vitamin B6, choline, and magnesium, yet matzo is richer in iron, vitamin B1, and manganese.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Crackers, matzo, plain.

Infographic

Pollock vs Matzo 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%
Matzo
Matzo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +453.8%
Contains more PotassiumPotassium +283.9%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +19.5%
Contains more IronIron +464.3%
Contains more ZincZinc +19.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3511.1%
~equal in Copper ~0.06mg

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%
Matzo
Matzo
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +186.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +748.1%
Contains more Vitamin B1Vitamin B1 +616.7%
Contains more Vitamin B2Vitamin B2 +30.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +466.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3.892mg
~equal in Vitamin B5 ~0.443mg

All nutrients comparison - raw data values

Nutrient Pollock Matzo DV% diff.
Vitamin B12 3.66µg 0µg 153%
Iron 0.56mg 3.16mg 33%
Cholesterol 86mg 0mg 29%
Carbs 0g 83.7g 28%
Vitamin B1 0.054mg 0.387mg 28%
Manganese 0.018mg 0.65mg 27%
Protein 23.48g 10g 27%
Phosphorus 267mg 89mg 25%
Sodium 419mg 0mg 18%
Vitamin B6 0.329mg 0.115mg 16%
Choline 91.6mg 10.8mg 15%
Calories 111kcal 395kcal 14%
Magnesium 81mg 25mg 13%
Selenium 44.1µg 36.9µg 13%
Fiber 0g 3g 12%
Potassium 430mg 112mg 9%
Vitamin D 1.3µg 0µg 7%
Calcium 72mg 13mg 6%
Vitamin D 51IU 0IU 6%
Vitamin B2 0.223mg 0.291mg 5%
Folate 3µg 17µg 4%
Vitamin A 17µg 0µg 2%
Vitamin E 0.28mg 0.06mg 1%
Zinc 0.57mg 0.68mg 1%
Fats 1.18g 1.4g 0%
Net carbs 0g 80.7g N/A
Sugar 0g 0.29g N/A
Copper 0.06mg 0.06mg 0%
Vitamin B3 3.949mg 3.892mg 0%
Vitamin B5 0.432mg 0.443mg 0%
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.159g 0.226g 0%
Monounsaturated fat 0.134g 0.127g 0%
Polyunsaturated fat 0.583g 0.603g 0%
Tryptophan 0.263mg 0.116mg 0%
Threonine 1.029mg 0.267mg 0%
Isoleucine 1.082mg 0.371mg 0%
Leucine 1.908mg 0.692mg 0%
Lysine 2.157mg 0.193mg 0%
Methionine 0.696mg 0.176mg 0%
Phenylalanine 0.917mg 0.494mg 0%
Valine 1.21mg 0.42mg 0%
Histidine 0.691mg 0.213mg 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

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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +134.8%
Contains more WaterWater +1612.8%
Contains more OtherOther +181.7%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +∞%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -29.6%
~equal in Monounsaturated fat ~0.127g
~equal in Polyunsaturated fat ~0.603g

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.