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Alaska pollock vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between Alaska pollock and Mackerel

  • Mackerel is richer than Alaska pollock in Vitamin B12, Vitamin B3, Vitamin B2, Selenium, Iron, Vitamin B5, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Mackerel is 639% higher.
  • Alaska pollock contains 5 times more Sodium than Mackerel. Alaska pollock contains 419mg of Sodium, while Mackerel contains 83mg.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Alaska pollock vs Mackerel infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +380%
Contains more MagnesiumMagnesium +19.8%
Contains more IronIron +180.4%
Contains more CopperCopper +56.7%
Contains more ZincZinc +64.9%
Contains less SodiumSodium -80.2%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +17%
~equal in Potassium ~401mg
~equal in Phosphorus ~278mg

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%
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 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +252.9%
Contains more Vitamin B1Vitamin B1 +194.4%
Contains more Vitamin B2Vitamin B2 +84.8%
Contains more Vitamin B3Vitamin B3 +73.5%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin B12Vitamin B12 +419.1%

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more WaterWater +38.3%
Contains more FatsFats +1409.3%
Contains more OtherOther +200%
~equal in Protein ~23.85g
~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
27% 45% 28%
Saturated Fat: Sat. Fat 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated Fat -96.2%
Contains more Mono. FatMonounsaturated Fat +5128.4%
Contains more Poly. FatPolyunsaturated fat +637.6%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Mackerel Opinion
Calories 111kcal 262kcal Mackerel
Protein 23.48g 23.85g Mackerel
Fats 1.18g 17.81g Mackerel
Vitamin C 0mg 0.4mg Mackerel
Cholesterol 86mg 75mg Mackerel
Vitamin D 51IU Alaska pollock
Magnesium 81mg 97mg Mackerel
Calcium 72mg 15mg Alaska pollock
Potassium 430mg 401mg Alaska pollock
Iron 0.56mg 1.57mg Mackerel
Copper 0.06mg 0.094mg Mackerel
Zinc 0.57mg 0.94mg Mackerel
Phosphorus 267mg 278mg Mackerel
Sodium 419mg 83mg Mackerel
Vitamin A 51IU 180IU Mackerel
Vitamin A RAE 17µg 54µg Mackerel
Vitamin E 0.28mg Alaska pollock
Vitamin D 1.3µg Alaska pollock
Manganese 0.018mg 0.02mg Mackerel
Selenium 44.1µg 51.6µg Mackerel
Vitamin B1 0.054mg 0.159mg Mackerel
Vitamin B2 0.223mg 0.412mg Mackerel
Vitamin B3 3.949mg 6.85mg Mackerel
Vitamin B5 0.432mg 0.99mg Mackerel
Vitamin B6 0.329mg 0.46mg Mackerel
Vitamin B12 3.66µg 19µg Mackerel
Vitamin K 0.1µg Alaska pollock
Folate 3µg 2µg Alaska pollock
Choline 91.6mg Alaska pollock
Saturated Fat 0.159g 4.176g Alaska pollock
Monounsaturated Fat 0.134g 7.006g Mackerel
Polyunsaturated fat 0.583g 4.3g Mackerel
Tryptophan 0.263mg 0.267mg Mackerel
Threonine 1.029mg 1.045mg Mackerel
Isoleucine 1.082mg 1.099mg Mackerel
Leucine 1.908mg 1.938mg Mackerel
Lysine 2.157mg 2.19mg Mackerel
Methionine 0.696mg 0.706mg Mackerel
Phenylalanine 0.917mg 0.931mg Mackerel
Valine 1.21mg 1.228mg Mackerel
Histidine 0.691mg 0.702mg Mackerel
Omega-3 - EPA 0.086g 0.504g Mackerel
Omega-3 - DHA 0.423g 0.699g Mackerel
Omega-3 - DPA 0.027g 0.106g Mackerel

Which food is preferable for your diet?

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

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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
217%
Mackerel
Minerals Daily Need Coverage Score
59%
Alaska pollock
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 336mg)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 4.017g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.