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Pollock vs. Waffle — In-Depth Nutrition Comparison

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The main differences between pollock and waffle

  • Pollock is richer in vitamin B12, vitamin B6, magnesium, vitamin B3, and phosphorus, yet waffle is richer in iron, calcium, vitamin B1, and folate.
  • Daily need coverage for vitamin B12 for pollock is 142% higher.
  • Pollock contains 6 times more vitamin B6 than waffle. Pollock contains 0.329mg of vitamin B6, while waffle contains 0.056mg.
  • Pollock contains less saturated fat.
  • Pollock has a lower glycemic index than waffle.

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

Infographic

Pollock vs Waffle 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%
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +326.3%
Contains more PotassiumPotassium +170.4%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -18%
Contains more CalciumCalcium +254.2%
Contains more IronIron +312.5%
Contains more ZincZinc +19.3%
Contains more ManganeseManganese +1372.2%
~equal in Copper ~0.062mg
~equal in Selenium ~46.2µg

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%
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +487.5%
Contains more Vitamin B12Vitamin B12 +1364%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +282.4%
Contains more Vitamin B1Vitamin B1 +387%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more FolateFolate +1433.3%

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
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +197.2%
Contains more WaterWater +75.4%
Contains more FatsFats +1094.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +83.4%

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +2527.6%
Contains more Poly. FatPolyunsaturated fat +1063.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Waffle DV% diff.
Vitamin B12 3.66µg 0.25µg 142%
Polyunsaturated fat 0.583g 6.785g 41%
Protein 23.48g 7.9g 31%
Iron 0.56mg 2.31mg 22%
Vitamin B6 0.329mg 0.056mg 21%
Fats 1.18g 14.1g 20%
Calcium 72mg 255mg 18%
Vitamin B1 0.054mg 0.263mg 17%
Choline 91.6mg 17%
Magnesium 81mg 19mg 15%
Vitamin B3 3.949mg 2.073mg 12%
Saturated fat 0.159g 2.866g 12%
Manganese 0.018mg 0.265mg 11%
Folate 3µg 46µg 11%
Carbs 0g 32.9g 11%
Phosphorus 267mg 190mg 11%
Vitamin B2 0.223mg 0.347mg 10%
Calories 111kcal 291kcal 9%
Monounsaturated fat 0.134g 3.521g 8%
Potassium 430mg 159mg 8%
Vitamin D 1.3µg 7%
Cholesterol 86mg 69mg 6%
Vitamin D 51IU 6%
Vitamin A 17µg 65µg 5%
Sodium 419mg 511mg 4%
Selenium 44.1µg 46.2µg 4%
Vitamin E 0.28mg 2%
Zinc 0.57mg 0.68mg 1%
Vitamin B5 0.432mg 0.485mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 32.9g N/A
Copper 0.06mg 0.062mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.099mg 0%
Threonine 1.029mg 0.289mg 0%
Isoleucine 1.082mg 0.362mg 0%
Leucine 1.908mg 0.63mg 0%
Lysine 2.157mg 0.384mg 0%
Methionine 0.696mg 0.179mg 0%
Phenylalanine 0.917mg 0.395mg 0%
Valine 1.21mg 0.409mg 0%
Histidine 0.691mg 0.187mg 0%
Omega-3 - EPA 0.086g 0.001g N/A
Omega-3 - DHA 0.423g 0.006g 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 Waffle
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
24%
Waffle
Minerals Daily Need Coverage Score
59%
Pollock
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $7)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 92mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 2.707g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 76)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.