Which has more protein, Bread, white, commercially prepared or Fish, pollock, raw?

Fish, pollock, raw has more protein at 12.3g per 100g, compared to 9.43g for Bread, white, commercially prepared.

Which has more calories, Bread, white, commercially prepared or Fish, pollock, raw?

Bread, white, commercially prepared has more calories at 270 kcal per 100g, compared to 56 kcal for Fish, pollock, raw.

Is Bread, white, commercially prepared healthier than Fish, pollock, raw?

Based on vitamin and mineral density, Bread, white, commercially prepared scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Bread vs Fish

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Bread, white, commercially prepared is higher in more vitamins & minerals

Calories (kcal)

Bread 270

Fish 56

Protein (g)

Bread 9.43

Fish 12.3

Carbs (g)

Bread 49.2

Fish 0

Fat (g)

Bread 3.59

Fish 0.410

Fiber (g)

Bread 2.30

Fish —

Quick answers

Which has more protein?

Fish, pollock, raw — 12.3g vs 9.43g per 100g.

Which has fewer calories?

Fish, pollock, raw — 56 vs 270 kcal per 100g.

Which is more nutrient-dense?

Bread, white, commercially prepared scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Bread	Fish	Diff
Energy
Energy	270 kcal	56 kcal	+382%
Macronutrients
Water	35.7 g	86.7 g	-59%
Protein	9.43 g	12.3 g	-23%
Total lipid (fat)	3.59 g	0.410 g	+776%
Carbohydrate, by difference	49.2 g	0 g
Fiber, total dietary	2.30 g	—
Sugars, Total	5.34 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.821 g	0.128 g	+541%
Fatty acids, total monounsaturated	0.717 g	0.073 g	+882%
Fatty acids, total trans	0.035 g	0.016 g	+119%
Cholesterol	—	46.0 mg
Vitamins
Vitamin C, total ascorbic acid	—	0 mg
Thiamin (Vitamin B1)	0.507 mg	0.030 mg	+1590%
Riboflavin (Vitamin B2)	0.240 mg	0.080 mg	+200%
Niacin (Vitamin B3)	4.76 mg	0.653 mg	+629%
Pantothenic acid (Vitamin B5)	0.548 mg	0.237 mg	+131%
Vitamin B-6 — Pyridoxine	0.092 mg	0.069 mg	+33%
Vitamin B-12 — Cobalamin	—	1.63 ug
Vitamin A, RAE	—	3.00 ug
Vitamin E (alpha-tocopherol)	—	0.490 mg
Vitamin D (D2 + D3)	—	0.200 ug
Vitamin K2 — Menaquinone-4 (MK-4)	—	0 ug
Minerals
Calcium, Ca	211 mg	15.0 mg	+1307%
Iron, Fe	3.36 mg	0.220 mg	+1427%
Magnesium, Mg	26.9 mg	16.1 mg	+67%
Phosphorus, P	113 mg	284 mg	-60%
Potassium, K	117 mg	160 mg	-27%
Sodium, Na	477 mg	333 mg	+43%
Zinc, Zn	0.880 mg	0.310 mg	+184%
Copper, Cu	0.124 mg	0.031 mg	+300%
Manganese, Mn	0.632 mg	0.011 mg	+5645%
Selenium, Se	23.2 ug	15.9 ug	+46%
Other Nutrients
Energy (Atwater General Factors)	267 kcal	53 kcal	+404%
Energy (Atwater Specific Factors)	270 kcal	56 kcal	+382%
Energy	1130 kj	235 kj	+381%
Nitrogen	1.51 g	1.97 g	-23%
Total fat (NLEA)	3.45 g	0.400 g	+762%
Ash	2.10 g	1.36 g	+54%
Carbohydrate, by summation	44.8 g	—
Sucrose	0 g	—
Glucose	1.44 g	—
Fructose	2.28 g	—
Lactose	0.060 g	—
Maltose	1.56 g	—
Galactose	0 g	—
Starch	37.2 g	—
Betaine	31.0 mg	—
Retinol	—	3.00 ug
Vitamin E — Beta-Tocopherol (β-Tocopherol)	—	0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	—	0 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	—	0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	—	0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	—	0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	—	0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	—	0 mg
Vitamin D (D2 + D3 — total)	—	8.00 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source)	—	0.200 ug
Vitamin K1 — Phylloquinone	—	0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form)	—	0 ug
SFA 4:0 (Butyric acid)	0.004 g	0.002 g	+100%
SFA 6:0 (Caproic acid)	0.001 g	0 g
SFA 8:0 (Caprylic acid)	0.006 g	0 g
SFA 10:0 (Capric acid)	0.005 g	0.002 g	+150%
SFA 11:0 (Undecanoic acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0.013 g	0.001 g	+1200%
SFA 14:0 (Myristic acid)	0.014 g	0.004 g	+250%
SFA 15:0 (Pentadecanoic acid)	0.004 g	0.001 g	+300%
SFA 16:0 (Palmitic acid)	0.493 g	0.087 g	+467%
SFA 17:0 (Margaric acid)	0.005 g	0.001 g	+400%
SFA 18:0 (Stearic acid)	0.252 g	0.028 g	+800%
SFA 20:0 (Arachidic acid)	0.010 g	0 g
SFA 22:0 (Behenic acid)	0.010 g	0 g
SFA 24:0 (Lignoceric acid)	0.004 g	0 g
MUFA 14:1 c	0.001 g	0.001 g	=
MUFA 15:1 (Pentadecenoic acid)	0 g	0.001 g	-100%
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.021 g	0.003 g	+600%
MUFA 17:1 (Heptadecenoic acid)	0.002 g	0.004 g	-50%
MUFA 17:1 c	0.002 g	0.004 g	-50%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	0.682 g	0.048 g	+1321%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.011 g	0.010 g	+10%
MUFA 20:1 c	0.011 g	0.010 g	+10%
MUFA 22:1 c (Omega-9, Erucic acid — cis)	0 g	0.001 g	-100%
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0 g	0.005 g	-100%
Fatty acids, total polyunsaturated	1.87 g	0.182 g	+927%
PUFA 18:2 c	1.67 g	0.005 g	+33300%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	1.67 g	0.004 g	+41650%
PUFA 18:2 CLAs	0.002 g	0 g
PUFA 18:3 c	0.200 g	0.001 g	+19900%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.200 g	0.001 g	+19900%
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0 g	0 g	=
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0.001 g	-100%
PUFA 20:2 c	0.002 g	0.001 g	+100%
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.002 g	0.001 g	+100%
PUFA 20:3 c	0 g	0.002 g	-100%
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid)	0 g	0 g	=
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid)	0 g	0.002 g	-100%
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.002 g	0.005 g	-60%
PUFA 20:4c	0.002 g	0.005 g	-60%
PUFA 20:5c	0.002 g	0.049 g	-96%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.002 g	0.049 g	-96%
PUFA 22:2 (Docosadienoic acid)	0 g	0 g	=
PUFA 22:5 c	0 g	0.004 g	-100%
PUFA 22:4 (Omega-6, Adrenic acid)	0.004 g	0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0.004 g	-100%
PUFA 22:6 c	0 g	0.116 g	-100%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0.116 g	-100%
Fatty acids, total trans-monoenoic	0.028 g	0.004 g	+600%
TFA 16:1 t	0.001 g	0 g
TFA 18:1 t	0.027 g	0.004 g	+575%
TFA 22:1 t	0 g	0 g	=
Fatty acids, total trans-dienoic	0.007 g	0.011 g	-36%
TFA 18:2 t not further defined	0.007 g	0.011 g	-36%
Tryptophan (EAA)	—	0.180 g
Threonine (EAA)	—	0.580 g
Isoleucine (EAA, BCAA)	—	0.620 g
Leucine (EAA, BCAA)	—	1.06 g
Lysine (EAA)	—	1.21 g
Methionine (EAA)	—	0.400 g
Cystine (conditionally essential)	—	0.140 g
Phenylalanine (EAA)	—	0.510 g
Tyrosine (conditionally essential)	—	0.490 g
Valine (EAA, BCAA)	—	0.670 g
Arginine (conditionally essential)	—	0.930 g
Histidine (EAA)	—	0.280 g
Alanine	—	0.750 g
Aspartic acid	—	1.31 g
Glutamic acid	—	2.08 g
Glycine (conditionally essential)	—	0.590 g
Proline (conditionally essential)	—	0.500 g
Serine	—	0.540 g
Daidzein	0.064 mg	—
Genistein	0.126 mg	—
Choline
Choline from glycerophoshocholine	3.70 mg	—
Choline from phosphatidylcholine	2.30 mg	—
Choline from phosphocholine	0.100 mg	—
Choline from sphingomyelin	0 mg	—
Free Choline	8.60 mg	—
Total Choline	15.0 mg	—
Iodine
Iodine mcg/100gB	1.80 mcg	—
Fluoride
Mean mcg/100g **	48.9 mg	—
Isoflavones
Total isoflavones	0.189 mg	—
Purines
Purine, adenine	5.00 mg	—
Purine, guanine	6.30 mg	—
Purine, hypoxanthine	0 mg	—
Purine, xanthine	0.900 mg	—
Purines, total	12.2 mg	—

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Bread, white, commercially prepared nutrition facts Fish, pollock, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Manganese, Mn +5645% in Bread, white, commercially prepared Thiamin (Vitamin B1) +1590% in Bread, white, commercially prepared Iron, Fe +1427% in Bread, white, commercially prepared Calcium, Ca +1307% in Bread, white, commercially prepared

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