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Alaska pollock vs. Cod — In-Depth Nutrition Comparison

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Important differences between Alaska pollock and Cod

  • Alaska pollock has more Vitamin B12, Selenium, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Vitamin B6, however, Cod has more Vitamin B5.
  • Cod's daily need coverage for Vitamin B5 is 3051% more.
  • Alaska pollock has 8 times more Sodium than Cod. Alaska pollock has 419mg of Sodium, while Cod has 54mg.

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

Infographic

Alaska pollock vs Cod 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.
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%
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%
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%
Contains less SodiumSodium -87.1%
~equal in Potassium ~413mg

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.
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% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
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% 2.4% 13% 27% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin AVitamin A +27.5%
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%
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%
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +31.8%
Contains more FatsFats +76.1%
Contains more OtherOther +463.3%
Contains more WaterWater +10.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated Fat: Sat. Fat 0.159 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
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
Contains more Mono. FatMonounsaturated Fat +42.6%
Contains more Poly. FatPolyunsaturated fat +152.4%
Contains less Sat. FatSaturated Fat -17.6%

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 Cod
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Cod Opinion
Calories 111kcal 82kcal Alaska pollock
Protein 23.48g 17.81g Alaska pollock
Fats 1.18g 0.67g Alaska pollock
Vitamin C 0mg 1mg Cod
Cholesterol 86mg 43mg Cod
Vitamin D 51IU 36IU Alaska pollock
Magnesium 81mg 32mg Alaska pollock
Calcium 72mg 16mg Alaska pollock
Potassium 430mg 413mg Alaska pollock
Iron 0.56mg 0.38mg Alaska pollock
Copper 0.06mg 0.028mg Alaska pollock
Zinc 0.57mg 0.45mg Alaska pollock
Phosphorus 267mg 203mg Alaska pollock
Sodium 419mg 54mg Cod
Vitamin A 51IU 40IU Alaska pollock
Vitamin A RAE 17µg 12µg Alaska pollock
Vitamin E 0.28mg 0.64mg Cod
Vitamin D 1.3µg 0.9µg Alaska pollock
Manganese 0.018mg 0.015mg Alaska pollock
Selenium 44.1µg 33.1µg Alaska pollock
Vitamin B1 0.054mg 0.076mg Cod
Vitamin B2 0.223mg 0.065mg Alaska pollock
Vitamin B3 3.949mg 2.063mg Alaska pollock
Vitamin B5 0.432mg 153mg Cod
Vitamin B6 0.329mg 0.245mg Alaska pollock
Vitamin B12 3.66µg 0.91µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Folate 3µg 7µg Cod
Choline 91.6mg 65.2mg Alaska pollock
Saturated Fat 0.159g 0.131g Cod
Monounsaturated Fat 0.134g 0.094g Alaska pollock
Polyunsaturated fat 0.583g 0.231g Alaska pollock
Tryptophan 0.263mg 0.199mg Alaska pollock
Threonine 1.029mg 0.781mg Alaska pollock
Isoleucine 1.082mg 0.821mg Alaska pollock
Leucine 1.908mg 1.447mg Alaska pollock
Lysine 2.157mg 1.635mg Alaska pollock
Methionine 0.696mg 0.527mg Alaska pollock
Phenylalanine 0.917mg 0.695mg Alaska pollock
Valine 1.21mg 0.917mg Alaska pollock
Histidine 0.691mg 0.524mg Alaska pollock
Omega-3 - EPA 0.086g 0.064g Alaska pollock
Omega-3 - DHA 0.423g 0.12g Alaska pollock
Omega-3 - DPA 0.027g 0.01g Alaska pollock

Which food is preferable for your diet?

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

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
61%
Alaska pollock
732%
Cod
Minerals Daily Need Coverage Score
59%
Alaska pollock
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 365mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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