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  6. Alaska pollock vs. Flatfish

Alaska pollock vs. Flatfish — In-Depth Nutrition Comparison

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What are the main differences between Alaska pollock and Flatfish?

  • Alaska pollock is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, Magnesium, and Potassium, while Flatfish is higher in Vitamin D, and Phosphorus.
  • Alaska pollock's daily need coverage for Vitamin B12 is 98% higher.
  • Flatfish has 9 times less Vitamin B2 than Alaska pollock. Alaska pollock has 0.223mg of Vitamin B2, while Flatfish has 0.025mg.
  • Flatfish is lower in Cholesterol.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.

Infographic

Alaska pollock vs Flatfish 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Alaska pollock
Alaska pollock
8
:
2
Flatfish
Flatfish
Contains more Calcium +188%
Contains more Iron +143.5%
Contains more Magnesium +268.2%
Contains more Potassium +118.3%
Contains more Zinc +46.2%
Contains more Copper +160.9%
Contains more Selenium +35.3%
Contains more Phosphorus +15.7%
Contains less Sodium -13.4%
Equal in Manganese - 0.017
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +188%
Contains more Iron +143.5%
Contains more Magnesium +268.2%
Contains more Potassium +118.3%
Contains more Zinc +46.2%
Contains more Copper +160.9%
Contains more Selenium +35.3%
Contains more Phosphorus +15.7%
Contains less Sodium -13.4%
Equal in Manganese - 0.017

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.
Alaska pollock
Alaska pollock
7
:
3
Flatfish
Flatfish
Contains more Vitamin A +37.8%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +792%
Contains more Vitamin B3 +209%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +186.1%
Contains more Vitamin B12 +179.4%
Contains more Vitamin E +175%
Contains more Vitamin D +169.2%
Contains more Folate +100%
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%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +37.8%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +792%
Contains more Vitamin B3 +209%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +186.1%
Contains more Vitamin B12 +179.4%
Contains more Vitamin E +175%
Contains more Vitamin D +169.2%
Contains more Folate +100%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
2
Flatfish
Flatfish
Contains more Protein +54.1%
Contains more Other +32%
Contains more Fats +100.8%
Contains more Water +10.1%
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +54.1%
Contains more Other +32%
Contains more Fats +100.8%
Contains more Water +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
1
Flatfish
Flatfish
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +27%
Contains more Monounsaturated Fat +390.3%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +27%
Contains more Monounsaturated Fat +390.3%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Flatfish Opinion
Protein 23.48g 15.24g Alaska pollock
Fats 1.18g 2.37g Flatfish
Calories 111kcal 86kcal Alaska pollock
Calcium 72mg 25mg Alaska pollock
Iron 0.56mg 0.23mg Alaska pollock
Magnesium 81mg 22mg Alaska pollock
Phosphorus 267mg 309mg Flatfish
Potassium 430mg 197mg Alaska pollock
Sodium 419mg 363mg Flatfish
Zinc 0.57mg 0.39mg Alaska pollock
Copper 0.06mg 0.023mg Alaska pollock
Manganese 0.018mg 0.017mg Alaska pollock
Selenium 44.1µg 32.6µg Alaska pollock
Vitamin A 51IU 37IU Alaska pollock
Vitamin A RAE 17µg 12µg Alaska pollock
Vitamin E 0.28mg 0.77mg Flatfish
Vitamin D 51IU 139IU Flatfish
Vitamin D 1.3µg 3.5µg Flatfish
Vitamin B1 0.054mg 0.026mg Alaska pollock
Vitamin B2 0.223mg 0.025mg Alaska pollock
Vitamin B3 3.949mg 1.278mg Alaska pollock
Vitamin B5 0.432mg 0.227mg Alaska pollock
Vitamin B6 0.329mg 0.115mg Alaska pollock
Folate 3µg 6µg Flatfish
Vitamin B12 3.66µg 1.31µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.197mg Alaska pollock
Threonine 1.029mg 0.719mg Alaska pollock
Isoleucine 1.082mg 0.754mg Alaska pollock
Leucine 1.908mg 1.335mg Alaska pollock
Lysine 2.157mg 1.561mg Alaska pollock
Methionine 0.696mg 0.56mg Alaska pollock
Phenylalanine 0.917mg 0.624mg Alaska pollock
Valine 1.21mg 0.8mg Alaska pollock
Histidine 0.691mg 0.374mg Alaska pollock
Cholesterol 86mg 56mg Flatfish
Trans Fat 0.014g Alaska pollock
Saturated Fat 0.159g 0.542g Alaska pollock
Omega-3 - DHA 0.423g 0.132g Alaska pollock
Omega-3 - EPA 0.086g 0.168g Flatfish
Omega-3 - DPA 0.027g 0.034g Flatfish
Monounsaturated Fat 0.134g 0.657g Flatfish
Polyunsaturated fat 0.583g 0.459g Alaska pollock
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Flatfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
62%
Alaska pollock
31%
Flatfish
Minerals Daily Need Coverage Score
59%
Alaska pollock
43%
Flatfish

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 30mg)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.383g)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
Which food is richer in vitamins?
Alaska pollock
Alaska pollock is relatively richer in vitamins
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)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.