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Alaska pollock vs Sardine - In-Depth Nutrition Comparison

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A recap on differences between Alaska pollock and Sardine

  • Alaska pollock is higher in Vitamin B6, yet Sardine is higher in Vitamin B12, Phosphorus, Calcium, Iron, Vitamin D, Selenium, Copper, and Vitamin E .
  • Sardine covers your daily Vitamin B12 needs 220% more than Alaska pollock.
  • Alaska pollock contains 2 times more Vitamin B6 than Sardine. While Alaska pollock contains 0.329mg of Vitamin B6, Sardine contains only 0.167mg.
  • The amount of Cholesterol in Alaska pollock is lower.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Alaska pollock vs Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +107.7%
Contains more Calcium +430.6%
Contains more Iron +421.4%
Contains more Phosphorus +83.5%
Contains less Sodium -26.7%
Contains more Zinc +129.8%
Contains more Copper +210%
Equal in Potassium - 397
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Magnesium +107.7%
Contains more Calcium +430.6%
Contains more Iron +421.4%
Contains more Phosphorus +83.5%
Contains less Sodium -26.7%
Contains more Zinc +129.8%
Contains more Copper +210%
Equal in Potassium - 397

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
:
10
Sardine
Contains more Vitamin B6 +97%
Contains more Vitamin A +111.8%
Contains more Vitamin E +628.6%
Contains more Vitamin D +269.2%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +48.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +144.3%
Contains more Vitamin K +2500%
Equal in Vitamin B2 - 0.227
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin B6 +97%
Contains more Vitamin A +111.8%
Contains more Vitamin E +628.6%
Contains more Vitamin D +269.2%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +48.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +144.3%
Contains more Vitamin K +2500%
Equal in Vitamin B2 - 0.227

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 Sardine
Lower in Sodium ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Alaska pollock Sardine Opinion
Net carbs 0g 0g
Protein 23.48g 24.62g Sardine
Fats 1.18g 11.45g Sardine
Carbs 0g 0g
Calories 111kcal 208kcal Sardine
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 72mg 382mg Sardine
Iron 0.56mg 2.92mg Sardine
Magnesium 81mg 39mg Alaska pollock
Phosphorus 267mg 490mg Sardine
Potassium 430mg 397mg Alaska pollock
Sodium 419mg 307mg Sardine
Zinc 0.57mg 1.31mg Sardine
Copper 0.06mg 0.186mg Sardine
Vitamin A 51IU 108IU Sardine
Vitamin E 0.28mg 2.04mg Sardine
Vitamin D 51IU 193IU Sardine
Vitamin D 1.3µg 4.8µg Sardine
Vitamin C 0mg 0mg
Vitamin B1 0.054mg 0.08mg Sardine
Vitamin B2 0.223mg 0.227mg Sardine
Vitamin B3 3.949mg 5.245mg Sardine
Vitamin B5 0.432mg 0.642mg Sardine
Vitamin B6 0.329mg 0.167mg Alaska pollock
Folate 3µg 10µg Sardine
Vitamin B12 3.66µg 8.94µg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.263mg 0.276mg Sardine
Threonine 1.029mg 1.079mg Sardine
Isoleucine 1.082mg 1.134mg Sardine
Leucine 1.908mg 2.001mg Sardine
Lysine 2.157mg 2.26mg Sardine
Methionine 0.696mg 0.729mg Sardine
Phenylalanine 0.917mg 0.961mg Sardine
Valine 1.21mg 1.268mg Sardine
Histidine 0.691mg 0.725mg Sardine
Cholesterol 86mg 142mg Alaska pollock
Trans Fat g g
Saturated Fat 0.159g 1.528g Alaska pollock
Monounsaturated Fat 0.134g 3.869g Sardine
Polyunsaturated fat 0.583g 5.148g Sardine

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Alaska pollock
131
Sardine
Mineral Summary Score
43
Alaska pollock
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Alaska pollock
148%
Sardine
Carbohydrates
0%
Alaska pollock
0%
Sardine
Fats
5%
Alaska pollock
53%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 112mg)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.369g)
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.

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.