White bread vs. Pollock — In-Depth Nutrition Comparison

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What are the main differences between white bread and pollock?

White bread is richer in vitamin B1, iron, folate, and manganese, while pollock is higher in vitamin B12, selenium, phosphorus, vitamin B6, and choline.
Pollock's daily need coverage for vitamin B12 is 153% higher.
Pollock has 37 times less folate than white bread. White bread has 111µg of folate, while pollock has 3µg.
White bread has a higher glycemic index (73) than pollock (0).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

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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.

White bread

Pollock

Contains more CalciumCalcium	+100%
Contains more IronIron	+544.6%
Contains more CopperCopper	+68.3%
Contains more ZincZinc	+29.8%
Contains more ManganeseManganese	+2877.8%

Contains more MagnesiumMagnesium	+252.2%
Contains more PotassiumPotassium	+241.3%
Contains more PhosphorusPhosphorus	+172.4%
Contains less SodiumSodium	-14.5%
Contains more SeleniumSelenium	+100.5%

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.

White bread

Pollock

Contains more Vitamin B1Vitamin B1	+887%
Contains more Vitamin B3Vitamin B3	+21%
Contains more Vitamin B5Vitamin B5	+24.1%
Contains more Vitamin KVitamin K	+100%
Contains more FolateFolate	+3600%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+27.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B6Vitamin B6	+278.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+527.4%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.223mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	3.66µg	153%
Vitamin B1	0.533mg	0.054mg	40%
Selenium	22µg	44.1µg	40%
Iron	3.61mg	0.56mg	38%
Cholesterol	0mg	86mg	29%
Protein	8.85g	23.48g	29%
Folate	111µg	3µg	27%
Phosphorus	98mg	267mg	24%
Manganese	0.536mg	0.018mg	23%
Vitamin B6	0.087mg	0.329mg	19%
Carbs	49.42g	0g	16%
Starch	37.17g		15%
Choline	14.6mg	91.6mg	14%
Magnesium	23mg	81mg	14%
Fiber	2.7g	0g	11%
Potassium	126mg	430mg	9%
Calories	266kcal	111kcal	8%
Calcium	144mg	72mg	7%
Polyunsaturated fat	1.602g	0.583g	7%
Vitamin D	0µg	1.3µg	7%
Vitamin D	0IU	51IU	6%
Vitamin B3	4.78mg	3.949mg	5%
Copper	0.101mg	0.06mg	5%
Fructose	2.43g		3%
Sodium	490mg	419mg	3%
Fats	3.33g	1.18g	3%
Vitamin B2	0.243mg	0.223mg	2%
Vitamin B5	0.536mg	0.432mg	2%
Zinc	0.74mg	0.57mg	2%
Saturated fat	0.698g	0.159g	2%
Vitamin A	0µg	17µg	2%
Monounsaturated fat	0.599g	0.134g	1%
Net carbs	46.72g	0g	N/A
Sugar	5.67g	0g	N/A
Vitamin E	0.22mg	0.28mg	0%
Vitamin K	0.2µg	0.1µg	0%
Trans fat	0.027g		N/A
Tryptophan		0.263mg	0%
Threonine		1.029mg	0%
Isoleucine		1.082mg	0%
Leucine		1.908mg	0%
Lysine		2.157mg	0%
Methionine		0.696mg	0%
Phenylalanine		0.917mg	0%
Valine		1.21mg	0%
Histidine		0.691mg	0%
Omega-3 - EPA	0.001g	0.086g	N/A
Omega-3 - DHA	0g	0.423g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-3 - DPA	0g	0.027g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A