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Cereal vs. Pollock — In-Depth Nutrition Comparison

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A recap on differences between cereal and pollock

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese, yet pollock is higher in selenium.
  • Cereal covers your daily vitamin B1 needs 520% more than pollock.
  • The glycemic index of pollock is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Cereal vs Pollock 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.
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +5982.1%
Contains more CopperCopper +128.3%
Contains more ZincZinc +1233.3%
Contains more ManganeseManganese +4288.9%
Contains more MagnesiumMagnesium +326.3%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +309.5%
Contains more PhosphorusPhosphorus +246.8%
Contains less SodiumSodium -47.3%
Contains more SeleniumSelenium +600%

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.
Cereal
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 AVitamin A +4688.2%
Contains more Vitamin B1Vitamin B1 +11544.4%
Contains more Vitamin B2Vitamin B2 +1635.4%
Contains more Vitamin B3Vitamin B3 +650.1%
Contains more Vitamin B6Vitamin B6 +1719.5%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more Vitamin KVitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 OtherOther +32%
Contains more ProteinProtein +287.5%
Contains more WaterWater +1848.4%
~equal in Fats ~1.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 more Mono. FatMonounsaturated fat +52.2%
Contains less Sat. FatSaturated fat -38.8%
Contains more Poly. FatPolyunsaturated fat +64.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Pollock DV% diff.
Vitamin B1 6.288mg 0.054mg 520%
Vitamin B6 5.986mg 0.329mg 435%
Iron 34.06mg 0.56mg 419%
Vitamin B2 3.87mg 0.223mg 281%
Vitamin B3 29.62mg 3.949mg 160%
Vitamin B12 3.66µg 153%
Vitamin A 814µg 17µg 89%
Selenium 6.3µg 44.1µg 69%
Zinc 7.6mg 0.57mg 64%
Vitamin C 38.5mg 0mg 43%
Protein 6.06g 23.48g 35%
Manganese 0.79mg 0.018mg 34%
Carbs 86.85g 0g 29%
Cholesterol 86mg 29%
Phosphorus 77mg 267mg 27%
Choline 91.6mg 17%
Sodium 795mg 419mg 16%
Magnesium 19mg 81mg 15%
Calories 378kcal 111kcal 13%
Potassium 105mg 430mg 10%
Copper 0.137mg 0.06mg 9%
Vitamin D 1.3µg 7%
Fiber 1.4g 0g 6%
Calcium 10mg 72mg 6%
Vitamin D 51IU 6%
Vitamin B5 0.226mg 0.432mg 4%
Polyunsaturated fat 0.354g 0.583g 2%
Vitamin E 0.08mg 0.28mg 1%
Folate 3µg 1%
Fats 1.08g 1.18g 0%
Net carbs 85.45g 0g N/A
Sugar 10.35g 0g N/A
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.26g 0.159g 0%
Monounsaturated fat 0.204g 0.134g 0%
Tryptophan 0.066mg 0.263mg 0%
Threonine 0.241mg 1.029mg 0%
Isoleucine 0.26mg 1.082mg 0%
Leucine 0.767mg 1.908mg 0%
Lysine 0.113mg 2.157mg 0%
Methionine 0.13mg 0.696mg 0%
Phenylalanine 0.365mg 0.917mg 0%
Valine 0.344mg 1.21mg 0%
Histidine 0.162mg 0.691mg 0%
Fructose 0.26g 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
Cereal 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
371%
Cereal
60%
Pollock
Minerals Daily Need Coverage Score
183%
Cereal
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Pollock
Pollock contains less Sodium (difference - 376mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 0.101g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 86mg)
Which food is cheaper?
Cereal
Cereal 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.
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

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.