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  6. Alaska pollock vs. Pacific saury

Alaska pollock vs. Pacific saury — In-Depth Nutrition Comparison

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Differences between Alaska pollock and Pacific saury

  • Alaska pollock has more Vitamin B12, Selenium, Vitamin B6, and Magnesium, while Pacific saury has more Manganese, Vitamin B1, Copper, Iron, and Vitamin B5.
  • Alaska pollock's daily need coverage for Vitamin B12 is 56% higher.
  • Pacific saury contains 6 times less Sodium than Alaska pollock. Alaska pollock contains 419mg of Sodium, while Pacific saury contains 65mg.

The food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, pike, walleye, cooked, dry heat.

Infographic

Alaska pollock vs Pacific saury 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
Pacific saury
Pacific saury
Contains more Magnesium +113.2%
Contains more Selenium +172.2%
Contains more Calcium +95.8%
Contains more Iron +198.2%
Contains more Potassium +16%
Contains less Sodium -84.5%
Contains more Zinc +38.6%
Contains more Copper +280%
Contains more Manganese +5600%
Equal in Phosphorus - 269
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Magnesium +113.2%
Contains more Selenium +172.2%
Contains more Calcium +95.8%
Contains more Iron +198.2%
Contains more Potassium +16%
Contains less Sodium -84.5%
Contains more Zinc +38.6%
Contains more Copper +280%
Contains more Manganese +5600%
Equal in Phosphorus - 269

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
:
4
Pacific saury
Pacific saury
Contains more Vitamin B2 +14.4%
Contains more Vitamin B3 +41%
Contains more Vitamin B6 +138.4%
Contains more Vitamin B12 +58.4%
Contains more Vitamin A +58.8%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%
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%
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin B2 +14.4%
Contains more Vitamin B3 +41%
Contains more Vitamin B6 +138.4%
Contains more Vitamin B12 +58.4%
Contains more Vitamin A +58.8%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
2
Pacific saury
Pacific saury
Contains more Other +293%
Contains more Fats +32.2%
Equal in Protein - 24.54
Equal in Water - 73.47
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Other +293%
Contains more Fats +32.2%
Equal in Protein - 24.54
Equal in Water - 73.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
1
Pacific saury
Pacific saury
Contains less Saturated Fat -50.2%
Contains more Monounsaturated Fat +181.3%
Equal in Polyunsaturated fat - 0.573
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains less Saturated Fat -50.2%
Contains more Monounsaturated Fat +181.3%
Equal in Polyunsaturated fat - 0.573

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Pacific saury Opinion
Protein 23.48g 24.54g Pacific saury
Fats 1.18g 1.56g Pacific saury
Calories 111kcal 119kcal Pacific saury
Calcium 72mg 141mg Pacific saury
Iron 0.56mg 1.67mg Pacific saury
Magnesium 81mg 38mg Alaska pollock
Phosphorus 267mg 269mg Pacific saury
Potassium 430mg 499mg Pacific saury
Sodium 419mg 65mg Pacific saury
Zinc 0.57mg 0.79mg Pacific saury
Copper 0.06mg 0.228mg Pacific saury
Manganese 0.018mg 1.026mg Pacific saury
Selenium 44.1µg 16.2µg Alaska pollock
Vitamin A 51IU 81IU Pacific saury
Vitamin A RAE 17µg 24µg Pacific saury
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.054mg 0.312mg Pacific saury
Vitamin B2 0.223mg 0.195mg Alaska pollock
Vitamin B3 3.949mg 2.801mg Alaska pollock
Vitamin B5 0.432mg 0.865mg Pacific saury
Vitamin B6 0.329mg 0.138mg Alaska pollock
Folate 3µg 17µg Pacific saury
Vitamin B12 3.66µg 2.31µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.275mg Pacific saury
Threonine 1.029mg 1.076mg Pacific saury
Isoleucine 1.082mg 1.131mg Pacific saury
Leucine 1.908mg 1.994mg Pacific saury
Lysine 2.157mg 2.254mg Pacific saury
Methionine 0.696mg 0.726mg Pacific saury
Phenylalanine 0.917mg 0.958mg Pacific saury
Valine 1.21mg 1.264mg Pacific saury
Histidine 0.691mg 0.722mg Pacific saury
Cholesterol 86mg 110mg Alaska pollock
Saturated Fat 0.159g 0.319g Alaska pollock
Omega-3 - DHA 0.423g 0.288g Alaska pollock
Omega-3 - EPA 0.086g 0.11g Pacific saury
Omega-3 - DPA 0.027g 0.049g Pacific saury
Monounsaturated Fat 0.134g 0.377g Pacific saury
Polyunsaturated fat 0.583g 0.573g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Pacific saury
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
47%
Pacific saury
Minerals Daily Need Coverage Score
59%
Alaska pollock
62%
Pacific saury

Comparison summary

Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 354mg)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.16g)
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

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.