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Alaska pollock vs Mackerel - In-Depth Nutrition Comparison

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What are the differences between Alaska pollock and Mackerel?

  • Mackerel is richer than Alaska pollock in Vitamin B12, Vitamin D, Selenium, Vitamin E , Iron, Vitamin K, and Vitamin B6.
  • Mackerel's daily need coverage for Vitamin B12 is 348% more.
  • The amount of Sodium in Alaska pollock is lower.

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

Infographic

Alaska pollock vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Alaska pollock
Alaska pollock
4
:
4
Mackerel
Mackerel
Contains more Magnesium +35%
Contains less Sodium -90.6%
Contains more Iron +150%
Contains more Potassium +20.9%
Contains more Zinc +93%
Contains more Copper +66.7%
Equal in Calcium - 66
Equal in Phosphorus - 254
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains more Magnesium +35%
Contains less Sodium -90.6%
Contains more Iron +150%
Contains more Potassium +20.9%
Contains more Zinc +93%
Contains more Copper +66.7%
Equal in Calcium - 66
Equal in Phosphorus - 254

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
4
:
7
Mackerel
Mackerel
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +19.7%
Contains more Vitamin A +207.8%
Contains more Vitamin E +750%
Contains more Vitamin D +1838.5%
Contains more Vitamin B6 +24.6%
Contains more Folate +400%
Contains more Vitamin B12 +227.9%
Contains more Vitamin K +7700%
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +19.7%
Contains more Vitamin A +207.8%
Contains more Vitamin E +750%
Contains more Vitamin D +1838.5%
Contains more Vitamin B6 +24.6%
Contains more Folate +400%
Contains more Vitamin B12 +227.9%
Contains more Vitamin K +7700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
2
Mackerel
Mackerel
Contains more Protein +26.9%
Contains more Water +71.3%
Contains more Fats +2027.1%
Contains more Other +692.9%
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +26.9%
Contains more Water +71.3%
Contains more Fats +2027.1%
Contains more Other +692.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +6109%
Contains more Polyunsaturated fat +965.2%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +6109%
Contains more Polyunsaturated fat +965.2%

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 Mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Mackerel Opinion
Protein 23.48g 18.5g Alaska pollock
Fats 1.18g 25.1g Mackerel
Calories 111kcal 305kcal Mackerel
Calcium 72mg 66mg Alaska pollock
Iron 0.56mg 1.4mg Mackerel
Magnesium 81mg 60mg Alaska pollock
Phosphorus 267mg 254mg Alaska pollock
Potassium 430mg 520mg Mackerel
Sodium 419mg 4450mg Alaska pollock
Zinc 0.57mg 1.1mg Mackerel
Copper 0.06mg 0.1mg Mackerel
Vitamin A 51IU 157IU Mackerel
Vitamin A RAE 17µg 47µg Mackerel
Vitamin E 0.28mg 2.38mg Mackerel
Vitamin D 51IU 1006IU Mackerel
Vitamin D 1.3µg 25.2µg Mackerel
Vitamin B1 0.054mg 0.02mg Alaska pollock
Vitamin B2 0.223mg 0.19mg Alaska pollock
Vitamin B3 3.949mg 3.3mg Alaska pollock
Vitamin B5 0.432mg Alaska pollock
Vitamin B6 0.329mg 0.41mg Mackerel
Folate 3µg 15µg Mackerel
Vitamin B12 3.66µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.263mg Alaska pollock
Threonine 1.029mg Alaska pollock
Isoleucine 1.082mg Alaska pollock
Leucine 1.908mg Alaska pollock
Lysine 2.157mg Alaska pollock
Methionine 0.696mg Alaska pollock
Phenylalanine 0.917mg Alaska pollock
Valine 1.21mg Alaska pollock
Histidine 0.691mg Alaska pollock
Cholesterol 86mg 95mg Alaska pollock
Saturated Fat 0.159g 7.148g Alaska pollock
Omega-3 - DHA 0.423g 2.965g Mackerel
Omega-3 - EPA 0.086g 1.619g Mackerel
Omega-3 - DPA 0.027g 0.391g Mackerel
Monounsaturated Fat 0.134g 8.32g Mackerel
Polyunsaturated fat 0.583g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Mackerel
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
212%
Mackerel
Minerals Daily Need Coverage Score
43%
Alaska pollock
114%
Mackerel

Comparison summary

Which food contains less Sodium?
Alaska pollock
Alaska pollock contains less Sodium (difference - 4031mg)
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 6.989g)
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 cheaper?
?
The foods are relatively equal in price ($7)
Which food is richer in minerals?
?
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.
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.