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Alaska pollock vs Halibut - In-Depth Nutrition Comparison

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A recap on differences between Alaska pollock and Halibut

  • Alaska pollock is higher in Vitamin B12, Vitamin B3, Phosphorus, Selenium, Magnesium, and Vitamin B2, yet Halibut is higher in Vitamin D.
  • Halibut covers your daily Vitamin D needs 174% more than Alaska pollock.
  • Alaska pollock contains 5 times more Sodium than Halibut. While Alaska pollock contains 419mg of Sodium, Halibut 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

Alaska pollock vs Halibut 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
6
:
2
Halibut
Halibut
Contains more Calcium +2300%
Contains more Magnesium +211.5%
Contains more Phosphorus +62.8%
Contains more Potassium +60.4%
Contains more Zinc +42.5%
Contains more Copper +100%
Contains more Iron +17.9%
Contains less Sodium -80.9%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Contains more Calcium +2300%
Contains more Magnesium +211.5%
Contains more Phosphorus +62.8%
Contains more Potassium +60.4%
Contains more Zinc +42.5%
Contains more Copper +100%
Contains more Iron +17.9%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Alaska pollock
Alaska pollock
6
:
4
Halibut
Halibut
Contains more Vitamin B2 +178.8%
Contains more Vitamin B3 +163.3%
Contains more Vitamin B5 +72.8%
Contains more Folate +200%
Contains more Vitamin B12 +266%
Contains more Vitamin E +160.7%
Contains more Vitamin D +2007.7%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +27.7%
Equal in Vitamin A - 47
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%
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin B2 +178.8%
Contains more Vitamin B3 +163.3%
Contains more Vitamin B5 +72.8%
Contains more Folate +200%
Contains more Vitamin B12 +266%
Contains more Vitamin E +160.7%
Contains more Vitamin D +2007.7%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +27.7%
Equal in Vitamin A - 47
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
1
Halibut
Halibut
Contains more Protein +63.4%
Contains more Other +11.2%
Contains more Fats +1072.9%
Equal in Water - 70.27
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Halibut
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more Protein +63.4%
Contains more Other +11.2%
Contains more Fats +1072.9%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Halibut
Halibut
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +6152.2%
Contains more Polyunsaturated fat +134.5%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Halibut
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +6152.2%
Contains more Polyunsaturated fat +134.5%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Halibut Opinion
Protein 23.48g 14.37g Alaska pollock
Fats 1.18g 13.84g Halibut
Calories 111kcal 186kcal Halibut
Calcium 72mg 3mg Alaska pollock
Iron 0.56mg 0.66mg Halibut
Magnesium 81mg 26mg Alaska pollock
Phosphorus 267mg 164mg Alaska pollock
Potassium 430mg 268mg Alaska pollock
Sodium 419mg 80mg Halibut
Zinc 0.57mg 0.4mg Alaska pollock
Copper 0.06mg 0.03mg Alaska pollock
Vitamin A 51IU 47IU Alaska pollock
Vitamin A RAE 17µg 14µg Alaska pollock
Vitamin E 0.28mg 0.73mg Halibut
Vitamin D 51IU 1097IU Halibut
Vitamin D 1.3µg 27.4µg Halibut
Vitamin B1 0.054mg 0.06mg Halibut
Vitamin B2 0.223mg 0.08mg Alaska pollock
Vitamin B3 3.949mg 1.5mg Alaska pollock
Vitamin B5 0.432mg 0.25mg Alaska pollock
Vitamin B6 0.329mg 0.42mg Halibut
Folate 3µg 1µg Alaska pollock
Vitamin B12 3.66µg 1µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.161mg Alaska pollock
Threonine 1.029mg 0.63mg Alaska pollock
Isoleucine 1.082mg 0.662mg Alaska pollock
Leucine 1.908mg 1.168mg Alaska pollock
Lysine 2.157mg 1.32mg Alaska pollock
Methionine 0.696mg 0.425mg Alaska pollock
Phenylalanine 0.917mg 0.561mg Alaska pollock
Valine 1.21mg 0.74mg Alaska pollock
Histidine 0.691mg 0.423mg Alaska pollock
Cholesterol 86mg 46mg Halibut
Saturated Fat 0.159g 2.419g Alaska pollock
Omega-3 - DHA 0.423g 0.393g Alaska pollock
Omega-3 - EPA 0.086g 0.526g Halibut
Omega-3 - DPA 0.027g 0.089g Halibut
Monounsaturated Fat 0.134g 8.378g Halibut
Polyunsaturated fat 0.583g 1.367g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Halibut
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
95%
Halibut
Minerals Daily Need Coverage Score
43%
Alaska pollock
21%
Halibut

Comparison summary

Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 339mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 40mg)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 2.26g)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
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 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. Halibut - 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.