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Cassava vs. Pollock — In-Depth Nutrition Comparison

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Differences between cassava and pollock

  • Cassava has more vitamin C and manganese, while pollock has more vitamin B12, selenium, phosphorus, vitamin B3, vitamin B6, and magnesium.
  • Pollock's daily need coverage for vitamin B12 is 153% higher.
  • The amount of sodium in cassava is lower.
  • Pollock has a lower glycemic index. The glycemic index of pollock is 0, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Cassava vs Pollock 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +2033.3%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +107.4%
Contains more ZincZinc +67.6%
Contains more PhosphorusPhosphorus +888.9%
Contains more SeleniumSelenium +6200%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +61.1%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +47.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +364.6%
Contains more Vitamin B3Vitamin B3 +362.4%
Contains more Vitamin B5Vitamin B5 +303.7%
Contains more Vitamin B6Vitamin B6 +273.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +286.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1626.5%
Contains more FatsFats +321.4%
Contains more WaterWater +23.4%
Contains more OtherOther +172.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -53.5%
Contains more Mono. FatMonounsaturated fat +78.7%
Contains more Poly. FatPolyunsaturated fat +1114.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 0.7µg 44.1µg 79%
Protein 1.36g 23.48g 44%
Phosphorus 27mg 267mg 34%
Cholesterol 0mg 86mg 29%
Vitamin C 20.6mg 0mg 23%
Vitamin B3 0.854mg 3.949mg 19%
Vitamin B6 0.088mg 0.329mg 19%
Sodium 14mg 419mg 18%
Manganese 0.384mg 0.018mg 16%
Magnesium 21mg 81mg 14%
Vitamin B2 0.048mg 0.223mg 13%
Carbs 38.06g 0g 13%
Choline 23.7mg 91.6mg 12%
Vitamin D 0µg 1.3µg 7%
Fiber 1.8g 0g 7%
Vitamin B5 0.107mg 0.432mg 7%
Folate 27µg 3µg 6%
Calcium 16mg 72mg 6%
Vitamin D 0IU 51IU 6%
Potassium 271mg 430mg 5%
Copper 0.1mg 0.06mg 4%
Iron 0.27mg 0.56mg 4%
Polyunsaturated fat 0.048g 0.583g 4%
Vitamin B1 0.087mg 0.054mg 3%
Vitamin K 1.9µg 0.1µg 2%
Calories 160kcal 111kcal 2%
Vitamin A 1µg 17µg 2%
Zinc 0.34mg 0.57mg 2%
Vitamin E 0.19mg 0.28mg 1%
Fats 0.28g 1.18g 1%
Net carbs 36.26g 0g N/A
Sugar 1.7g 0g N/A
Saturated fat 0.074g 0.159g 0%
Monounsaturated fat 0.075g 0.134g 0%
Tryptophan 0.019mg 0.263mg 0%
Threonine 0.028mg 1.029mg 0%
Isoleucine 0.027mg 1.082mg 0%
Leucine 0.039mg 1.908mg 0%
Lysine 0.044mg 2.157mg 0%
Methionine 0.011mg 0.696mg 0%
Phenylalanine 0.026mg 0.917mg 0%
Valine 0.035mg 1.21mg 0%
Histidine 0.02mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Pollock
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
14%
Cassava
60%
Pollock
Minerals Daily Need Coverage Score
16%
Cassava
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 94)
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?
Cassava
Cassava is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 405mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.085g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $6.8)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.