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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 Iron +421.4%
Contains more Calcium +430.6%
Contains more Copper +210%
Contains more Zinc +129.8%
Contains more Phosphorus +83.5%
Contains less Sodium -26.7%
Equal in Potassium - 397
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 22% 38% 58% 20% 16% 115% 55%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains more Magnesium +107.7%
Contains more Iron +421.4%
Contains more Calcium +430.6%
Contains more Copper +210%
Contains more Zinc +129.8%
Contains more Phosphorus +83.5%
Contains less Sodium -26.7%
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 Vitamin B12 +144.3%
Contains more Vitamin K +2500%
Contains more Folate +233.3%
Equal in Vitamin B2 - 0.227
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 4% 6% 39% 14% 52% 75% 26% 76% 458% 1% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
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 Vitamin B12 +144.3%
Contains more Vitamin K +2500%
Contains more Folate +233.3%
Equal in Vitamin B2 - 0.227

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.