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  6. Alaska pollock vs. Herring

Alaska pollock vs. Herring — In-Depth Nutrition Comparison

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What are the differences between Alaska pollock and Herring?

  • Alaska pollock is higher in Magnesium, yet Herring is higher in Vitamin B12, Vitamin D, Iron, Vitamin E , Copper, Zinc, and Vitamin B5.
  • Herring's daily need coverage for Vitamin B12 is 395% more.
  • Alaska pollock has 4 times more Sodium than Herring. While Alaska pollock has 419mg of Sodium, Herring has only 115mg.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, herring, Atlantic, cooked, dry heat types in this article.

Infographic

Alaska pollock vs Herring 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
2
:
8
Herring
Herring
Contains more Magnesium +97.6%
Contains more Iron +151.8%
Contains more Phosphorus +13.5%
Contains less Sodium -72.6%
Contains more Zinc +122.8%
Contains more Copper +96.7%
Contains more Manganese +122.2%
Equal in Calcium - 74
Equal in Potassium - 419
Equal in Selenium - 46.8
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains more Magnesium +97.6%
Contains more Iron +151.8%
Contains more Phosphorus +13.5%
Contains less Sodium -72.6%
Contains more Zinc +122.8%
Contains more Copper +96.7%
Contains more Manganese +122.2%
Equal in Calcium - 74
Equal in Potassium - 419
Equal in Selenium - 46.8

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
0
:
11
Herring
Herring
Contains more Vitamin A +135.3%
Contains more Vitamin E +389.3%
Contains more Vitamin D +315.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +34.1%
Contains more Vitamin B5 +71.3%
Contains more Folate +300%
Contains more Vitamin B12 +259%
Equal in Vitamin B3 - 4.124
Equal in Vitamin B6 - 0.348
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%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Contains more Vitamin A +135.3%
Contains more Vitamin E +389.3%
Contains more Vitamin D +315.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +34.1%
Contains more Vitamin B5 +71.3%
Contains more Folate +300%
Contains more Vitamin B12 +259%
Equal in Vitamin B3 - 4.124
Equal in Vitamin B6 - 0.348
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
1
Herring
Herring
Contains more Water +14.8%
Contains more Other +38.5%
Contains more Fats +882.2%
Equal in Protein - 23.03
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more Water +14.8%
Contains more Other +38.5%
Contains more Fats +882.2%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Herring
Herring
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +3474.6%
Contains more Polyunsaturated fat +369.1%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +3474.6%
Contains more Polyunsaturated fat +369.1%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Herring Opinion
Protein 23.48g 23.03g Alaska pollock
Fats 1.18g 11.59g Herring
Calories 111kcal 203kcal Herring
Calcium 72mg 74mg Herring
Iron 0.56mg 1.41mg Herring
Magnesium 81mg 41mg Alaska pollock
Phosphorus 267mg 303mg Herring
Potassium 430mg 419mg Alaska pollock
Sodium 419mg 115mg Herring
Zinc 0.57mg 1.27mg Herring
Copper 0.06mg 0.118mg Herring
Manganese 0.018mg 0.04mg Herring
Selenium 44.1µg 46.8µg Herring
Vitamin A 51IU 120IU Herring
Vitamin A RAE 17µg 36µg Herring
Vitamin E 0.28mg 1.37mg Herring
Vitamin D 51IU 214IU Herring
Vitamin D 1.3µg 5.4µg Herring
Vitamin C 0mg 0.7mg Herring
Vitamin B1 0.054mg 0.112mg Herring
Vitamin B2 0.223mg 0.299mg Herring
Vitamin B3 3.949mg 4.124mg Herring
Vitamin B5 0.432mg 0.74mg Herring
Vitamin B6 0.329mg 0.348mg Herring
Folate 3µg 12µg Herring
Vitamin B12 3.66µg 13.14µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.258mg Alaska pollock
Threonine 1.029mg 1.01mg Alaska pollock
Isoleucine 1.082mg 1.061mg Alaska pollock
Leucine 1.908mg 1.872mg Alaska pollock
Lysine 2.157mg 2.115mg Alaska pollock
Methionine 0.696mg 0.682mg Alaska pollock
Phenylalanine 0.917mg 0.899mg Alaska pollock
Valine 1.21mg 1.187mg Alaska pollock
Histidine 0.691mg 0.678mg Alaska pollock
Cholesterol 86mg 77mg Herring
Saturated Fat 0.159g 2.615g Alaska pollock
Omega-3 - DHA 0.423g 1.105g Herring
Omega-3 - EPA 0.086g 0.909g Herring
Omega-3 - DPA 0.027g 0.071g Herring
Monounsaturated Fat 0.134g 4.79g Herring
Polyunsaturated fat 0.583g 2.735g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Herring
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
179%
Herring
Minerals Daily Need Coverage Score
59%
Alaska pollock
62%
Herring

Comparison summary

Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 304mg)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 9mg)
Which food is cheaper?
Herring
Herring is cheaper (difference - $7)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 2.456g)
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.