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  6. Alaska pollock vs. Atlantic Mackerel

Alaska pollock vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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Summary of differences between Alaska pollock and Atlantic Mackerel

  • Alaska pollock has more Phosphorus, however, Atlantic Mackerel is higher in Vitamin B12, Vitamin D, Vitamin B3, Iron, Vitamin B1, Vitamin B5, and Vitamin E .
  • Atlantic Mackerel covers your daily need of Vitamin B12 210% more than Alaska pollock.
  • Alaska pollock has 5 times more Sodium than Atlantic Mackerel. While Alaska pollock has 419mg of Sodium, Atlantic Mackerel has only 90mg.

These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, mackerel, Atlantic, raw.

Infographic

Alaska pollock vs Atlantic Mackerel 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.
Alaska pollock
Alaska pollock
5
:
4
Atlantic Mackerel
Atlantic Mackerel
Contains more Calcium +500%
Contains more Phosphorus +23%
Contains more Potassium +36.9%
Contains more Manganese +20%
Contains more Iron +191.1%
Contains less Sodium -78.5%
Contains more Zinc +10.5%
Contains more Copper +21.7%
Equal in Magnesium - 76
Equal in Selenium - 44.1
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +500%
Contains more Phosphorus +23%
Contains more Potassium +36.9%
Contains more Manganese +20%
Contains more Iron +191.1%
Contains less Sodium -78.5%
Contains more Zinc +10.5%
Contains more Copper +21.7%
Equal in Magnesium - 76
Equal in Selenium - 44.1

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.
Alaska pollock
Alaska pollock
1
:
11
Atlantic Mackerel
Atlantic Mackerel
Contains more Folate +200%
Contains more Vitamin A +227.5%
Contains more Vitamin E +442.9%
Contains more Vitamin D +1138.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225.9%
Contains more Vitamin B2 +39.9%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +21.3%
Contains more Vitamin B12 +138%
Contains more Vitamin K +4900%
Alaska pollock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Folate +200%
Contains more Vitamin A +227.5%
Contains more Vitamin E +442.9%
Contains more Vitamin D +1138.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225.9%
Contains more Vitamin B2 +39.9%
Contains more Vitamin B3 +129.9%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +21.3%
Contains more Vitamin B12 +138%
Contains more Vitamin K +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +26.2%
Contains more Water +15.9%
Contains more Fats +1077.1%
Contains more Other +134.3%
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +26.2%
Contains more Water +15.9%
Contains more Fats +1077.1%
Contains more Other +134.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +3971.6%
Contains more Polyunsaturated fat +474.6%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -95.1%
Contains more Monounsaturated Fat +3971.6%
Contains more Polyunsaturated fat +474.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Alaska pollock Atlantic Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Atlantic Mackerel Opinion
Protein 23.48g 18.6g Alaska pollock
Fats 1.18g 13.89g Atlantic Mackerel
Calories 111kcal 205kcal Atlantic Mackerel
Calcium 72mg 12mg Alaska pollock
Iron 0.56mg 1.63mg Atlantic Mackerel
Magnesium 81mg 76mg Alaska pollock
Phosphorus 267mg 217mg Alaska pollock
Potassium 430mg 314mg Alaska pollock
Sodium 419mg 90mg Atlantic Mackerel
Zinc 0.57mg 0.63mg Atlantic Mackerel
Copper 0.06mg 0.073mg Atlantic Mackerel
Manganese 0.018mg 0.015mg Alaska pollock
Selenium 44.1µg 44.1µg
Vitamin A 51IU 167IU Atlantic Mackerel
Vitamin A RAE 17µg 50µg Atlantic Mackerel
Vitamin E 0.28mg 1.52mg Atlantic Mackerel
Vitamin D 51IU 643IU Atlantic Mackerel
Vitamin D 1.3µg 16.1µg Atlantic Mackerel
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.054mg 0.176mg Atlantic Mackerel
Vitamin B2 0.223mg 0.312mg Atlantic Mackerel
Vitamin B3 3.949mg 9.08mg Atlantic Mackerel
Vitamin B5 0.432mg 0.856mg Atlantic Mackerel
Vitamin B6 0.329mg 0.399mg Atlantic Mackerel
Folate 3µg 1µg Alaska pollock
Vitamin B12 3.66µg 8.71µg Atlantic Mackerel
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.263mg 0.208mg Alaska pollock
Threonine 1.029mg 0.815mg Alaska pollock
Isoleucine 1.082mg 0.857mg Alaska pollock
Leucine 1.908mg 1.512mg Alaska pollock
Lysine 2.157mg 1.708mg Alaska pollock
Methionine 0.696mg 0.551mg Alaska pollock
Phenylalanine 0.917mg 0.726mg Alaska pollock
Valine 1.21mg 0.958mg Alaska pollock
Histidine 0.691mg 0.548mg Alaska pollock
Cholesterol 86mg 70mg Atlantic Mackerel
Saturated Fat 0.159g 3.257g Alaska pollock
Omega-3 - DHA 0.423g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.086g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.027g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.134g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.583g 3.35g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Alaska pollock
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
59%
Alaska pollock
54%
Atlantic Mackerel

Comparison summary

Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 329mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 16mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 3.098g)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($7)

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. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.