Nutrition Comparison Tool
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Cooked Alaskan Pollock
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Cooked Pacific Cod
×
Cooked Atlantic Cod (Dry Heat)
×
Egg White Cooked Fat Not Added In Cooking
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 10% DV 200 calories
  • Cooked Pacific Cod 200 calorie serving (x1) 10% DV 200 calories
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 10% DV 200 calories
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 10% DV 200 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 3% DV 2.1g
  • Cooked Pacific Cod 200 calorie serving (x1) 2% DV 1.2g
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 2% DV 1.6g
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 1% DV 0.64g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 0% DV 0g
  • Cooked Pacific Cod 200 calorie serving (x1) 0% DV 0g
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 0% DV 0g
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 1% DV 2.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 85% DV 42.3g
  • Cooked Pacific Cod 200 calorie serving (x1) 88% DV 44.1g
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 87% DV 43.5g
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 83% DV 41.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 52% DV 155mg
  • Cooked Pacific Cod 200 calorie serving (x1) 45% DV 134.1mg
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 35% DV 104.8mg
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 1% DV 0.29g
  • Cooked Pacific Cod 200 calorie serving (x1) 1% DV 0.25g
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 2% DV 0.32g
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 0% DV 0g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 0% DV 0g
  • Cooked Pacific Cod 200 calorie serving (x1) 0% DV 0g
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 0% DV 0g
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 0% DV 0g
  • Cooked Pacific Cod 200 calorie serving (x1) 0% DV 0g
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 0% DV 0g
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 5% DV 2.7g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 6% DV 1mg
  • Cooked Pacific Cod 200 calorie serving (x1) 3% DV 0.47mg
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 5% DV 0.93mg
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 2% DV 0.31mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 10% DV 129.7mg
  • Cooked Pacific Cod 200 calorie serving (x1) 2% DV 23.5mg
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 2% DV 26.7mg
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 2% DV 27.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Alaskan Pollock 200 calorie serving (x1) 16% DV 774.8mg
  • Cooked Pacific Cod 200 calorie serving (x1) 14% DV 680mg
  • Cooked Atlantic Cod (Dry Heat) 200 calorie serving (x1) 10% DV 464.8mg
  • Egg White Cooked Fat Not Added In Cooking 200 calorie serving (x1) 13% DV 623.7mg
Comparison Table

Table Legend

  1. Cooked Alaskan Pollock
  2. Cooked Pacific Cod
  3. Cooked Atlantic Cod (Dry Heat)
  4. Egg White Cooked Fat Not Added In Cooking
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 180 235 190 339
Calories
(%DV)		 200
(10%)		 200
(10%)		 200
(10%)		 200
(10%)
Fat (g)
(%DV)		 2.1
(3%)		 1.2
(2%)		 1.6
(2%)		 0.64
(1%)
Protein (g)
(%DV)		 42.3
(85%)		 44.1
(88%)		 43.5
(87%)		 41.7
(83%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 2.8
(1%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 2.7
(5%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 155
(52%)		 134.1
(45%)		 104.8
(35%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.29
(1%)		 0.25
(1%)		 0.32
(2%)		 0
(0%)
Net-Carbs (g) 0
0
0
2.8
Trans Fatty Acids (g) --
0.01
--
--
  Minerals
Food # 1 2 3 4
Weight (g) 180 235 190 339
Calcium (mg)
(%DV)		 129.7
(10%)		 23.5
(2%)		 26.7
(2%)		 27.1
(2%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 0.47
(3%)		 0.93
(5%)		 0.31
(2%)
Potassium, K (mg)
(%DV)		 774.8
(16%)		 680
(14%)		 464.8
(10%)		 623.7
(13%)
Magnesium (mg)
(%DV)		 145.9
(35%)		 56.5
(13%)		 80
(19%)		 40.7
(10%)
Phosphorus, P (mg)
(%DV)		 481.1
(38%)		 811.8
(65%)		 262.9
(21%)		 57.6
(5%)
Sodium (mg)
(%DV)		 755
(31%)		 875.3
(36%)		 148.6
(6%)		 1745.8
(73%)
Zinc, Zn (mg)
(%DV)		 1
(9%)		 0.92
(8%)		 1.1
(10%)		 0.14
(1%)
Copper, Cu (mg)
(%DV)		 0.11
(12%)		 0.06
(6%)		 0.07
(8%)		 0.09
(10%)
Manganese (mg)
(%DV)		 0.03
(1%)		 0.04
(2%)		 0.04
(2%)		 --
(--%)
Selenium, Se (mcg)
(%DV)		 79.5
(144%)		 65.9
(120%)		 71.6
(130%)		 76.6
(139%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) --
404.7
--
--
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 180 235 190 339
Vitamin A, RAE (mcg)
(%DV)		 30.6
(3%)		 4.7
(1%)		 26.7
(3%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 1.9
(2%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.09
(7%)		 0.17
(14%)		 0.01
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.4
(31%)		 0.13
(10%)		 0.15
(12%)		 1.6
(123%)
Niacin (B3) (mg)
(%DV)		 7.1
(44%)		 3.2
(20%)		 4.8
(30%)		 0.36
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.78
(16%)		 0.85
(17%)		 0.34
(7%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.59
(35%)		 0.32
(19%)		 0.54
(32%)		 0.02
(1%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 5.4
(1%)		 18.8
(5%)		 15.2
(4%)		 10.2
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 5.4
(1%)		 18.8
(5%)		 15.2
(4%)		 10.2
(3%)
Folate DFE (mcg)
(%)		 5.4
(1%)		 18.8
(5%)		 15.2
(4%)		 10.2
(3%)
Choline (mg)
(%DV)		 165
(30%)		 187.5
(34%)		 159.4
(29%)		 3.4
(1%)
Vitamin B12 (mcg)
(%DV)		 6.6
(275%)		 5.4
(226%)		 2
(83%)		 0.27
(11%)
Retinol (mcg) 30.6
4.7
26.7
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 91.9 16.5 89.5 --
Lycopene (mcg) 0
0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
0
Vitamin E (mg)
(%DV)		 0.5
(3%)		 1.6
(11%)		 1.5
(10%)		 0
(0%)
Vitamin D (mcg)
(%DV)		 2.3
(12%)		 1.4
(7%)		 2.3
(11%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) 2.3
1.4
2.3
--
Vitamin D (IU)
(%DV)		 91.9
(11%)		 56.5
(7%)		 87.6
(11%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 0.18
(0%)		 0
(0%)		 0.19
(0%)		 0
(0%)
Vitamin K1 (mcg) --
0
--
--
Menaquinone-4 (K2) (mcg) --
0
--
--
  Other
Food # 1 2 3 4
Weight (g) 180 235 190 339
Water (g) 132.7
189
144.6
288.6
Ash (g) 3
4
3
--
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
0
0
0
Theobromine (mg) 0
0
0
0
PRAL score 16.66
35.49
18.78
7.96
  Carbohydrates
Food # 1 2 3 4
Weight (g) 180 235 190 339
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
--
Glucose (Dextrose) (g) --
0
--
--
Fructose (g) --
0
--
--
Lactose (g) --
0
--
--
Maltose (g) --
0
--
--
Galactose (g) --
0
--
--
Starch (g) --
0
--
--
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 180 235 190 339
Monounsaturated Fats (g) 0.241
0.209
0.236
0
Polyunsaturated Fats (g) 1.05
0.473
0.556
0
Omega 3s (g)
(%AI)		 0.966
(60%)		 0.002
(0%)		 0.002
(0%)		 0
(0%)
Omega 6s (g)
(%AI)		 0.02
(0%)		 0.049
(0%)		 0.011
(0%)		 0
(0%)
Omega 3 to Omega 6 Ratio 48.73
0.05
0.17
--
Omega 6 to Omega 3 Ratio 0.02
21
6
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.155
0.099
0.008
0
Docosapentaenoic Acid (DPA) (g) 0.049
0.012
0.025
0
Docosahexaenoic Acid (DHA) (g) 0.762
0.278
0.293
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
--
c-c-n6-Eicosadienoic Acid (g) --
0.002
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
0
Caproic (6:0) (g) 0
0
0
0
Caprylic Acid (8:0) (g) 0
0
0
0
Capric Acid (10:0) (g) 0
0
0
0
Lauric Acid (12:0) (g) 0
0.005
0
0
Tridecanoic Acid (13:0) (g) --
--
--
--
Myristic Acid (14:0) (g) 0.011
0.009
0.023
0
Pentadecanoic Acid (15:0) (g) --
0.002
--
--
Palmitic Acid (16:0) (g) 0.182
0.165
0.223
0
Margaric Acid (17:0) (g) --
0.002
--
--
Stearic Acid (18:0) (g) 0.094
0.061
0.072
0
Arachidic Acid (20:0) (g) --
0
--
--
Behenic Acid (22:0) (g) --
0
--
--
Lignoceric Acid (24:0) (g) --
0
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.002
--
--
Pentadecenoic Acid (15:1) (g) --
0.005
--
--
Palmitoleic Acid (16:1) (g) 0.025
0.012
0.04
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
Heptadecenoic Acid (17:1) (g) --
0.04
--
--
Oleic Acid (18:1) (g) 0.146
0.12
0.149
0
c-Oleic Acid (18:1 cis) (g) --
--
--
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) 0.049
0.016
0.036
0
Docosenoic Acid (22:1) (g) 0.022
0.002
0.008
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.012
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.02
0.049
0.011
0
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0
0.002
0.002
0
Octadecatrienoic Acid (mixed) (g) --
--
--
--
Parinaric Acid (18:4) (g) 0.011
0
0.002
0
Eicosatrienoic Acid (20:3) (g) --
0.005
--
--
Eicosatetraenoic Acid 20:4 (g) 0.056
0.024
0.053
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) --
0.002
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
--
t-Monoenoic Fats (g) --
--
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
Stigmasterol (g) --
--
--
--
Campesterol (g) --
--
--
--
Beta-sitosterol (g) --
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 180 235 190 339
Essential  
Histidine (mg)
(%RDI)		 1245
(178%)		 934
(133%)		 1280
(183%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 1950
(139%)		 1960
(140%)		 2004
(143%)		 --
(--%)
Leucine (mg)
(%RDI)		 3438
(126%)		 3496
(128%)		 3535
(129%)		 --
(--%)
Lysine (mg)
(%RDI)		 3886
(185%)		 4038
(192%)		 3994
(190%)		 --
(--%)
Methionine (mg)
(%RDI)		 1254
(172%)		 1205
(165%)		 1288
(177%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 1652
(189%)		 1718
(196%)		 1697
(194%)		 --
(--%)
Threonine (mg)
(%RDI)		 1854
(177%)		 1899
(181%)		 1907
(182%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 474
(169%)		 544
(194%)		 488
(174%)		 --
(--%)
Valine (mg)
(%RDI)		 2180
(120%)		 2111
(116%)		 2240
(123%)		 --
(--%)
Conditional  
Arginine (mg) 2533
2833
2602
--
Cystine (mg)
(%RDI)		 452
(158%)		 393
(137%)		 467
(163%)		 --
(--%)
Glycine (mg) 2031
2049
2088
--
Proline (mg) 1497
1478
1537
--
Tyrosine (mg)
(%RDI)		 1427
(163%)		 1598
(183%)		 1469
(168%)		 --
(--%)
Non-Essential  
Alanine (mg) 2559
2532
2630
--
Aspartic acid (mg) 4333
4400
4453
--
Betaine (mg) --
--
18
--
Glutamic acid (mg) 6317
6631
6491
--
Hydroxyproline (mg) --
--
--
--
Serine (mg) 1726
1868
1775
--
Data Source
Cooked Alaskan Pollock
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Pacific Cod
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Atlantic Cod (Dry Heat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Egg White Cooked Fat Not Added In Cooking
USDA Food Data Central FNNDSOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.