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Cheese vs. Pollock — In-Depth Nutrition Comparison

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What are the main differences between cheese and pollock?

  • Cheese is richer in calcium, zinc, phosphorus, vitamin A, and vitamin B2, while pollock is higher in vitamin B12, selenium, vitamin B3, and vitamin B6.
  • Pollock's daily need coverage for vitamin B12 is 107% higher.
  • Pollock has 119 times less saturated fat than cheese. Cheese has 18.867g of saturated fat, while pollock has 0.159g.

We used Cheese, cheddar and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +886.1%
Contains more ZincZinc +538.6%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +50%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +465.8%
Contains more IronIron +300%
Contains more CopperCopper +100%
Contains less SodiumSodium -35.8%
Contains more SeleniumSelenium +54.7%

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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 20% 5.7% 5.6% 14% 51% 74% 26% 76% 458% 0.25% 2.3%
Contains more Vitamin AVitamin A +1841.2%
Contains more Vitamin EVitamin E +153.6%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +800%
Contains more Vitamin DVitamin D +116.7%
Contains more Vitamin B1Vitamin B1 +86.2%
Contains more Vitamin B3Vitamin B3 +6593.2%
Contains more Vitamin B6Vitamin B6 +398.5%
Contains more Vitamin B12Vitamin B12 +232.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.432mg

All nutrients comparison - raw data values

Nutrient Cheese Pollock DV% diff.
Vitamin B12 1.1µg 3.66µg 107%
Saturated fat 18.867g 0.159g 85%
Calcium 710mg 72mg 64%
Fats 33.31g 1.18g 49%
Vitamin A 330µg 17µg 35%
Zinc 3.64mg 0.57mg 28%
Selenium 28.5µg 44.1µg 28%
Phosphorus 455mg 267mg 27%
Vitamin B3 0.059mg 3.949mg 24%
Monounsaturated fat 9.246g 0.134g 23%
Vitamin B6 0.066mg 0.329mg 20%
Vitamin B2 0.428mg 0.223mg 16%
Calories 404kcal 111kcal 15%
Choline 16.5mg 91.6mg 14%
Magnesium 27mg 81mg 13%
Potassium 76mg 430mg 10%
Sodium 653mg 419mg 10%
Folate 27µg 3µg 6%
Polyunsaturated fat 1.421g 0.583g 6%
Iron 0.14mg 0.56mg 5%
Cholesterol 99mg 86mg 4%
Vitamin D 0.6µg 1.3µg 4%
Vitamin D* 24 IU 51 IU 3%
Copper 0.03mg 0.06mg 3%
Vitamin E 0.71mg 0.28mg 3%
Vitamin B1 0.029mg 0.054mg 2%
Vitamin K 2.4µg 0.1µg 2%
Protein 22.87g 23.48g 1%
Carbs 3.09g 0g 1%
Protein per 100 calories 5.7g 21g N/A
Calories per 10 g protein 177kcal 47kcal N/A
Weight per 100 calories 25g 90g N/A
Unsaturated / Saturated Fat ratio 0.57 4.5 N/A
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Manganese 0.027mg 0.018mg 0%
Vitamin B5 0.41mg 0.432mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.263mg 0%
Threonine 1.044mg 1.029mg 0%
Isoleucine 1.206mg 1.082mg 0%
Leucine 1.939mg 1.908mg 0%
Lysine 1.025mg 2.157mg 0%
Methionine 0.547mg 0.696mg 0%
Phenylalanine 1.074mg 0.917mg 0%
Valine 1.404mg 1.21mg 0%
Histidine 0.547mg 0.691mg 0%
Omega-3 - EPA 0.01g 0.086g N/A
Omega-3 - DHA 0.001g 0.423g N/A
Omega-3 - DPA 0.017g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 FatsFats +2722.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +119.5%
Contains more WaterWater +98.9%
~equal in Protein ~23.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +6800%
Contains more Poly. FatPolyunsaturated fat +143.7%
Contains less Sat. FatSaturated fat -99.2%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.