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  6. Pollock vs. Halibut raw

Pollock vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on the differences between pollock and halibut raw

  • Pollock is higher in vitamin B12, vitamin B3, phosphorus, selenium, magnesium, and vitamin B2, yet halibut raw is higher in vitamin D.
  • Halibut raw covers your daily vitamin D needs 174% more than pollock.
  • Pollock contains 5 times more sodium than halibut raw. While pollock contains 419mg of sodium, halibut raw contains only 80mg.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, halibut, Greenland, raw.

Infographic

Pollock vs Halibut raw 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.
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +100%
Contains more ZincZinc +42.5%
Contains more PhosphorusPhosphorus +62.8%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +20.8%
Contains more IronIron +17.9%
Contains less SodiumSodium -80.9%

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% 5.7% 5.6% 20% 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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin AVitamin A +21.4%
Contains more Vitamin B2Vitamin B2 +178.8%
Contains more Vitamin B3Vitamin B3 +163.3%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin B12Vitamin B12 +266%
Contains more FolateFolate +200%
Contains more CholineCholine +48.2%
Contains more Vitamin EVitamin E +160.7%
Contains more Vitamin DVitamin D +2007.7%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B6Vitamin B6 +27.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Pollock Halibut raw DV% diff.
Vitamin D 1.3µg 27.4µg 131%
Vitamin D 51IU 1097IU 131%
Vitamin B12 3.66µg 1µg 111%
Monounsaturated fat 0.134g 8.378g 21%
Fats 1.18g 13.84g 19%
Protein 23.48g 14.37g 18%
Vitamin B3 3.949mg 1.5mg 15%
Phosphorus 267mg 164mg 15%
Sodium 419mg 80mg 15%
Selenium 44.1µg 36.5µg 14%
Cholesterol 86mg 46mg 13%
Magnesium 81mg 26mg 13%
Vitamin B2 0.223mg 0.08mg 11%
Saturated fat 0.159g 2.419g 10%
Vitamin B6 0.329mg 0.42mg 7%
Calcium 72mg 3mg 7%
Choline 91.6mg 61.8mg 5%
Polyunsaturated fat 0.583g 1.367g 5%
Potassium 430mg 268mg 5%
Calories 111kcal 186kcal 4%
Vitamin B5 0.432mg 0.25mg 4%
Vitamin E 0.28mg 0.73mg 3%
Copper 0.06mg 0.03mg 3%
Zinc 0.57mg 0.4mg 2%
Vitamin B1 0.054mg 0.06mg 1%
Folate 3µg 1µg 1%
Iron 0.56mg 0.66mg 1%
Vitamin A 17µg 14µg 0%
Manganese 0.018mg 0.012mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.263mg 0.161mg 0%
Threonine 1.029mg 0.63mg 0%
Isoleucine 1.082mg 0.662mg 0%
Leucine 1.908mg 1.168mg 0%
Lysine 2.157mg 1.32mg 0%
Methionine 0.696mg 0.425mg 0%
Phenylalanine 0.917mg 0.561mg 0%
Valine 1.21mg 0.74mg 0%
Histidine 0.691mg 0.423mg 0%
Omega-3 - EPA 0.086g 0.526g N/A
Omega-3 - DHA 0.423g 0.393g N/A
Omega-3 - DPA 0.027g 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +63.4%
Contains more OtherOther +11.2%
Contains more FatsFats +1072.9%
~equal in Carbs ~0g
~equal in Water ~70.27g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +6152.2%
Contains more Poly. FatPolyunsaturated fat +134.5%

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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.