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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Alaska pollock
Alaska pollock
7
:
1
Cod
Cod
Contains more Calcium +350%
Contains more Iron +47.4%
Contains more Magnesium +153.1%
Contains more Phosphorus +31.5%
Contains more Zinc +26.7%
Contains more Copper +114.3%
Contains less Sodium -87.1%
Equal in Potassium - 413
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Calcium +350%
Contains more Iron +47.4%
Contains more Magnesium +153.1%
Contains more Phosphorus +31.5%
Contains more Zinc +26.7%
Contains more Copper +114.3%
Contains less Sodium -87.1%
Equal in Potassium - 413

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Alaska pollock
Alaska pollock
6
:
5
Cod
Cod
Contains more Vitamin A +27.5%
Contains more Vitamin D +44.4%
Contains more Vitamin B2 +243.1%
Contains more Vitamin B3 +91.4%
Contains more Vitamin B6 +34.3%
Contains more Vitamin B12 +302.2%
Contains more Vitamin E +128.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.7%
Contains more Vitamin B5 +35316.7%
Contains more Folate +133.3%
Equal in Vitamin K - 0.1
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%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +27.5%
Contains more Vitamin D +44.4%
Contains more Vitamin B2 +243.1%
Contains more Vitamin B3 +91.4%
Contains more Vitamin B6 +34.3%
Contains more Vitamin B12 +302.2%
Contains more Vitamin E +128.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.7%
Contains more Vitamin B5 +35316.7%
Contains more Folate +133.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
1
Cod
Cod
Contains more Protein +31.8%
Contains more Fats +76.1%
Contains more Other +463.3%
Contains more Water +10.3%
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +31.8%
Contains more Fats +76.1%
Contains more Other +463.3%
Contains more Water +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +42.6%
Contains more Polyunsaturated fat +152.4%
Contains less Saturated Fat -17.6%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +42.6%
Contains more Polyunsaturated fat +152.4%
Contains less Saturated Fat -17.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Alaska pollock Cod
Lower in Sodium ok
Lower in Cholesterol 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
Protein 23.48g 17.81g Alaska pollock
Fats 1.18g 0.67g Alaska pollock
Calories 111kcal 82kcal Alaska pollock
Calcium 72mg 16mg Alaska pollock
Iron 0.56mg 0.38mg Alaska pollock
Magnesium 81mg 32mg Alaska pollock
Phosphorus 267mg 203mg Alaska pollock
Potassium 430mg 413mg Alaska pollock
Sodium 419mg 54mg Cod
Zinc 0.57mg 0.45mg Alaska pollock
Copper 0.06mg 0.028mg Alaska pollock
Vitamin A 51IU 40IU Alaska pollock
Vitamin A RAE 17µg 12µg Alaska pollock
Vitamin E 0.28mg 0.64mg Cod
Vitamin D 51IU 36IU Alaska pollock
Vitamin D 1.3µg 0.9µg Alaska pollock
Vitamin C 0mg 1mg Cod
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
Folate 3µg 7µg Cod
Vitamin B12 3.66µg 0.91µg Alaska pollock
Vitamin K 0.1µg 0.1µg
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
Cholesterol 86mg 43mg Cod
Saturated Fat 0.159g 0.131g Cod
Omega-3 - DHA 0.423g 0.12g Alaska pollock
Omega-3 - EPA 0.086g 0.064g Alaska pollock
Omega-3 - DPA 0.027g 0.01g Alaska pollock
Monounsaturated Fat 0.134g 0.094g Alaska pollock
Polyunsaturated fat 0.583g 0.231g Alaska pollock

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
62%
Alaska pollock
790%
Cod
Minerals Daily Need Coverage Score
43%
Alaska pollock
24%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 365mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 43mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.