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  6. Alaska pollock vs. Leek

Alaska pollock vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between Alaska pollock and Leek

  • Alaska pollock has more Vitamin B12, Selenium, Phosphorus, and Vitamin B3, however, Leek is higher in Vitamin K, Manganese, Iron, and Folate.
  • Alaska pollock covers your daily need of Vitamin B12 153% more than Leek.

These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Alaska pollock vs Leek 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
6
:
4
Leek
Leek
Contains more Calcium +22%
Contains more Magnesium +189.3%
Contains more Phosphorus +662.9%
Contains more Potassium +138.9%
Contains more Zinc +375%
Contains more Selenium +4310%
Contains more Iron +275%
Contains less Sodium -95.2%
Contains more Copper +100%
Contains more Manganese +2572.2%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +22%
Contains more Magnesium +189.3%
Contains more Phosphorus +662.9%
Contains more Potassium +138.9%
Contains more Zinc +375%
Contains more Selenium +4310%
Contains more Iron +275%
Contains less Sodium -95.2%
Contains more Copper +100%
Contains more Manganese +2572.2%

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
6
:
6
Leek
Leek
Contains more Vitamin D +∞%
Contains more Vitamin B2 +643.3%
Contains more Vitamin B3 +887.3%
Contains more Vitamin B5 +208.6%
Contains more Vitamin B6 +41.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3168.6%
Contains more Vitamin E +228.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.1%
Contains more Folate +2033.3%
Contains more Vitamin K +46900%
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%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +643.3%
Contains more Vitamin B3 +887.3%
Contains more Vitamin B5 +208.6%
Contains more Vitamin B6 +41.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3168.6%
Contains more Vitamin E +228.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.1%
Contains more Folate +2033.3%
Contains more Vitamin K +46900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
2
Leek
Leek
Contains more Protein +1465.3%
Contains more Fats +293.3%
Contains more Other +61%
Contains more Carbs +∞%
Contains more Water +12.7%
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +1465.3%
Contains more Fats +293.3%
Contains more Other +61%
Contains more Carbs +∞%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +3250%
Contains more Polyunsaturated fat +251.2%
Contains less Saturated Fat -74.8%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +3250%
Contains more Polyunsaturated fat +251.2%
Contains less Saturated Fat -74.8%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Leek Opinion
Net carbs 0g 12.35g Leek
Protein 23.48g 1.5g Alaska pollock
Fats 1.18g 0.3g Alaska pollock
Carbs 0g 14.15g Leek
Calories 111kcal 61kcal Alaska pollock
Sugar 0g 3.9g Alaska pollock
Fiber 0g 1.8g Leek
Calcium 72mg 59mg Alaska pollock
Iron 0.56mg 2.1mg Leek
Magnesium 81mg 28mg Alaska pollock
Phosphorus 267mg 35mg Alaska pollock
Potassium 430mg 180mg Alaska pollock
Sodium 419mg 20mg Leek
Zinc 0.57mg 0.12mg Alaska pollock
Copper 0.06mg 0.12mg Leek
Manganese 0.018mg 0.481mg Leek
Selenium 44.1µg 1µg Alaska pollock
Vitamin A 51IU 1667IU Leek
Vitamin A RAE 17µg 83µg Leek
Vitamin E 0.28mg 0.92mg Leek
Vitamin D 51IU 0IU Alaska pollock
Vitamin D 1.3µg 0µg Alaska pollock
Vitamin C 0mg 12mg Leek
Vitamin B1 0.054mg 0.06mg Leek
Vitamin B2 0.223mg 0.03mg Alaska pollock
Vitamin B3 3.949mg 0.4mg Alaska pollock
Vitamin B5 0.432mg 0.14mg Alaska pollock
Vitamin B6 0.329mg 0.233mg Alaska pollock
Folate 3µg 64µg Leek
Vitamin B12 3.66µg 0µg Alaska pollock
Vitamin K 0.1µg 47µg Leek
Tryptophan 0.263mg 0.012mg Alaska pollock
Threonine 1.029mg 0.063mg Alaska pollock
Isoleucine 1.082mg 0.052mg Alaska pollock
Leucine 1.908mg 0.096mg Alaska pollock
Lysine 2.157mg 0.078mg Alaska pollock
Methionine 0.696mg 0.018mg Alaska pollock
Phenylalanine 0.917mg 0.055mg Alaska pollock
Valine 1.21mg 0.056mg Alaska pollock
Histidine 0.691mg 0.025mg Alaska pollock
Cholesterol 86mg 0mg Leek
Saturated Fat 0.159g 0.04g Leek
Omega-3 - DHA 0.423g 0g Alaska pollock
Omega-3 - EPA 0.086g 0g Alaska pollock
Omega-3 - DPA 0.027g 0g Alaska pollock
Monounsaturated Fat 0.134g 0.004g Alaska pollock
Polyunsaturated fat 0.583g 0.166g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Leek
Minerals Daily Need Coverage Score
59%
Alaska pollock
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 399mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 86mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.119g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $6.6)
Which food is lower in Sugar?
Alaska pollock
Alaska pollock is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Alaska pollock
Alaska pollock is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
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

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.