Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pollock vs. Miso — In-Depth Nutrition Comparison

Compare

How are pollock and miso different?

  • Pollock is higher in vitamin B12, selenium, and vitamin B3; however, miso is richer in copper, manganese, vitamin K, iron, and fiber.
  • Daily need coverage for vitamin B12 for pollock is 149% higher.
  • Pollock has a lower glycemic index (0) than miso (61).

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

Infographic

Pollock vs Miso 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%
Miso
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +104.8%
Contains more PhosphorusPhosphorus +67.9%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +530%
Contains more IronIron +344.6%
Contains more CopperCopper +600%
Contains more ZincZinc +349.1%
Contains more ManganeseManganese +4672.2%

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%
Miso
3
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin AVitamin A +325%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +335.9%
Contains more Vitamin B5Vitamin B5 +28.2%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more Vitamin B12Vitamin B12 +4475%
Contains more CholineCholine +26.9%
Contains more Vitamin B1Vitamin B1 +81.5%
Contains more Vitamin KVitamin K +29200%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.233mg

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
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +83.6%
Contains more WaterWater +71.2%
Contains more FatsFats +409.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +658%

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
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +734.3%
Contains more Poly. FatPolyunsaturated fat +394.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Miso DV% diff.
Vitamin B12 3.66µg 0.08µg 149%
Sodium 419mg 3728mg 144%
Selenium 44.1µg 7µg 67%
Copper 0.06mg 0.42mg 40%
Manganese 0.018mg 0.859mg 37%
Cholesterol 86mg 0mg 29%
Vitamin K 0.1µg 29.3µg 24%
Iron 0.56mg 2.49mg 24%
Fiber 0g 5.4g 22%
Protein 23.48g 12.79g 21%
Vitamin B3 3.949mg 0.906mg 19%
Zinc 0.57mg 2.56mg 18%
Phosphorus 267mg 159mg 15%
Polyunsaturated fat 0.583g 2.884g 15%
Vitamin B6 0.329mg 0.199mg 10%
Magnesium 81mg 48mg 8%
Carbs 0g 25.37g 8%
Fructose 6g 8%
Vitamin D 1.3µg 0µg 7%
Fats 1.18g 6.01g 7%
Potassium 430mg 210mg 6%
Vitamin D 51IU 0IU 6%
Folate 3µg 19µg 4%
Calories 111kcal 198kcal 4%
Vitamin B1 0.054mg 0.098mg 4%
Saturated fat 0.159g 1.025g 4%
Choline 91.6mg 72.2mg 4%
Vitamin B5 0.432mg 0.337mg 2%
Vitamin E 0.28mg 0.01mg 2%
Monounsaturated fat 0.134g 1.118g 2%
Calcium 72mg 57mg 2%
Vitamin B2 0.223mg 0.233mg 1%
Vitamin A 17µg 4µg 1%
Net carbs 0g 19.97g N/A
Sugar 0g 6.2g N/A
Tryptophan 0.263mg 0.155mg 0%
Threonine 1.029mg 0.479mg 0%
Isoleucine 1.082mg 0.508mg 0%
Leucine 1.908mg 0.82mg 0%
Lysine 2.157mg 0.478mg 0%
Methionine 0.696mg 0.129mg 0%
Phenylalanine 0.917mg 0.486mg 0%
Valine 1.21mg 0.547mg 0%
Histidine 0.691mg 0.243mg 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 Miso
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
23%
Miso
Minerals Daily Need Coverage Score
59%
Pollock
108%
Miso

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 3309mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 0.866g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 86mg)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.