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Cod vs. Pollock — In-Depth Nutrition Comparison

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Important differences between cod and pollock

  • Cod has more vitamin B5; however, pollock has more vitamin B12, selenium, vitamin B2, vitamin B3, magnesium, phosphorus, and vitamin B6.
  • Cod's daily need coverage for vitamin B5 is 3051% more.
  • Cod is lower in cholesterol.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Cod 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.
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 less SodiumSodium -87.1%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +350%
Contains more IronIron +47.4%
Contains more CopperCopper +114.3%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +31.5%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +33.2%
~equal in Potassium ~430mg

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.
Cod
Cod
5
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 EVitamin E +128.6%
Contains more Vitamin B1Vitamin B1 +40.7%
Contains more Vitamin B5Vitamin B5 +35316.7%
Contains more FolateFolate +133.3%
Contains more Vitamin AVitamin A +41.7%
Contains more Vitamin DVitamin D +44.4%
Contains more Vitamin B2Vitamin B2 +243.1%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more Vitamin B12Vitamin B12 +302.2%
Contains more CholineCholine +40.5%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Pollock DV% diff.
Vitamin B5 153mg 0.432mg 3051%
Vitamin B12 0.91µg 3.66µg 115%
Selenium 33.1µg 44.1µg 20%
Sodium 54mg 419mg 16%
Cholesterol 43mg 86mg 14%
Vitamin B3 2.063mg 3.949mg 12%
Vitamin B2 0.065mg 0.223mg 12%
Magnesium 32mg 81mg 12%
Protein 17.81g 23.48g 11%
Phosphorus 203mg 267mg 9%
Calcium 16mg 72mg 6%
Vitamin B6 0.245mg 0.329mg 6%
Choline 65.2mg 91.6mg 5%
Copper 0.028mg 0.06mg 4%
Iron 0.38mg 0.56mg 2%
Vitamin D 36IU 51IU 2%
Vitamin E 0.64mg 0.28mg 2%
Vitamin D 0.9µg 1.3µg 2%
Polyunsaturated fat 0.231g 0.583g 2%
Vitamin B1 0.076mg 0.054mg 2%
Folate 7µg 3µg 1%
Calories 82kcal 111kcal 1%
Vitamin A 12µg 17µg 1%
Zinc 0.45mg 0.57mg 1%
Potassium 413mg 430mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.67g 1.18g 1%
Manganese 0.015mg 0.018mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.131g 0.159g 0%
Monounsaturated fat 0.094g 0.134g 0%
Tryptophan 0.199mg 0.263mg 0%
Threonine 0.781mg 1.029mg 0%
Isoleucine 0.821mg 1.082mg 0%
Leucine 1.447mg 1.908mg 0%
Lysine 1.635mg 2.157mg 0%
Methionine 0.527mg 0.696mg 0%
Phenylalanine 0.695mg 0.917mg 0%
Valine 0.917mg 1.21mg 0%
Histidine 0.524mg 0.691mg 0%
Omega-3 - EPA 0.064g 0.086g N/A
Omega-3 - DHA 0.12g 0.423g N/A
Omega-3 - DPA 0.01g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 ProteinProtein +31.8%
Contains more FatsFats +76.1%
Contains more OtherOther +463.3%
~equal in Carbs ~0g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 -17.6%
Contains more Mono. FatMonounsaturated fat +42.6%
Contains more Poly. FatPolyunsaturated fat +152.4%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.