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Pollock vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between pollock and oatmeal

  • Pollock has more vitamin B12, selenium, phosphorus, choline, and magnesium; however, oatmeal is richer in iron, manganese, and vitamin B1.
  • Pollock covers your daily vitamin B12 needs 153% more than oatmeal.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of pollock is 0.

Specific food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Pollock vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +211.5%
Contains more PotassiumPotassium +604.9%
Contains more PhosphorusPhosphorus +246.8%
Contains more SeleniumSelenium +782%
Contains more CalciumCalcium +11.1%
Contains more IronIron +964.3%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +3000%
~equal in Copper ~0.066mg
~equal in Zinc ~0.62mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +13.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1848.9%
Contains more Vitamin AVitamin A +664.7%
Contains more Vitamin B1Vitamin B1 +381.5%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.215mg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +890.7%
Contains more OtherOther +196.5%
Contains more FatsFats +15.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.1%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Poly. FatPolyunsaturated fat +36.9%
Contains more Mono. FatMonounsaturated fat +191.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Oatmeal DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 5µg 71%
Iron 0.56mg 5.96mg 68%
Protein 23.48g 2.37g 42%
Cholesterol 86mg 0mg 29%
Phosphorus 267mg 77mg 27%
Manganese 0.018mg 0.558mg 23%
Vitamin B1 0.054mg 0.26mg 17%
Choline 91.6mg 4.7mg 16%
Sodium 419mg 49mg 16%
Magnesium 81mg 26mg 13%
Vitamin A 17µg 130µg 13%
Potassium 430mg 61mg 11%
Folate 3µg 44µg 10%
Vitamin D 1.3µg 0µg 7%
Fiber 0g 1.7g 7%
Vitamin B3 3.949mg 3.025mg 6%
Vitamin D 51IU 0IU 6%
Starch 10.37g 4%
Carbs 0g 11.67g 4%
Vitamin B6 0.329mg 0.29mg 3%
Vitamin B5 0.432mg 0.317mg 2%
Calories 111kcal 68kcal 2%
Monounsaturated fat 0.134g 0.391g 1%
Polyunsaturated fat 0.583g 0.426g 1%
Vitamin B2 0.223mg 0.215mg 1%
Vitamin E 0.28mg 0.07mg 1%
Copper 0.06mg 0.066mg 1%
Calcium 72mg 80mg 1%
Fats 1.18g 1.36g 0%
Net carbs 0g 9.97g N/A
Sugar 0g 0.46g N/A
Zinc 0.57mg 0.62mg 0%
Vitamin K 0.1µg 0.4µg 0%
Trans fat 0.003g N/A
Saturated fat 0.159g 0.226g 0%
Tryptophan 0.263mg 0.04mg 0%
Threonine 1.029mg 0.083mg 0%
Isoleucine 1.082mg 0.105mg 0%
Leucine 1.908mg 0.2mg 0%
Lysine 2.157mg 0.135mg 0%
Methionine 0.696mg 0.04mg 0%
Phenylalanine 0.917mg 0.13mg 0%
Valine 1.21mg 0.151mg 0%
Histidine 0.691mg 0.057mg 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 Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
59%
Pollock
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 0.067g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 79)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 370mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $7)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.