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  6. Alaska pollock vs. Pacific saury raw

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

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How are Alaska pollock and Pacific saury raw different?

  • Alaska pollock is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B2, Magnesium, and Vitamin B3, however, Pacific saury raw is richer in Manganese, and Vitamin D.
  • Daily need coverage for Vitamin B12 from Alaska pollock is 69% higher.
  • Alaska pollock contains 11 times more Sodium than Pacific saury raw. While Alaska pollock contains 419mg of Sodium, Pacific saury raw contains only 39mg.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Alaska pollock vs Pacific saury 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.
Alaska pollock
Alaska pollock
7
:
3
Pacific saury raw
Pacific saury raw
Contains more Calcium +26.3%
Contains more Magnesium +161.3%
Contains more Phosphorus +21.4%
Contains more Potassium +66%
Contains more Copper +17.6%
Contains more Selenium +250%
Contains less Sodium -90.7%
Contains more Zinc +17.5%
Contains more Manganese +1233.3%
Equal in Iron - 0.55
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +26.3%
Contains more Magnesium +161.3%
Contains more Phosphorus +21.4%
Contains more Potassium +66%
Contains more Copper +17.6%
Contains more Selenium +250%
Contains less Sodium -90.7%
Contains more Zinc +17.5%
Contains more Manganese +1233.3%
Equal in Iron - 0.55

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
5
:
6
Pacific saury raw
Pacific saury raw
Contains more Vitamin E +40%
Contains more Vitamin B2 +254%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +181.2%
Contains more Vitamin B12 +83%
Contains more Vitamin A +37.3%
Contains more Vitamin D +92.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +73.6%
Contains more Folate +400%
Equal in Vitamin B1 - 0.058
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin E +40%
Contains more Vitamin B2 +254%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B6 +181.2%
Contains more Vitamin B12 +83%
Contains more Vitamin A +37.3%
Contains more Vitamin D +92.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +73.6%
Contains more Folate +400%
Equal in Vitamin B1 - 0.058
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
1
Pacific saury raw
Pacific saury raw
Contains more Protein +21.9%
Contains more Fats +71%
Contains more Other +49.6%
Equal in Water - 78.92
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 raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Protein +21.9%
Contains more Fats +71%
Contains more Other +49.6%
Equal in Water - 78.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Pacific saury raw
Pacific saury raw
Contains more Polyunsaturated fat +188.6%
Contains less Saturated Fat -25.8%
Contains more Monounsaturated Fat +17.2%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Polyunsaturated fat +188.6%
Contains less Saturated Fat -25.8%
Contains more Monounsaturated Fat +17.2%

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 raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price 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 Pacific saury raw Opinion
Protein 23.48g 19.26g Alaska pollock
Fats 1.18g 0.69g Alaska pollock
Calories 111kcal 88kcal Alaska pollock
Calcium 72mg 57mg Alaska pollock
Iron 0.56mg 0.55mg Alaska pollock
Magnesium 81mg 31mg Alaska pollock
Phosphorus 267mg 220mg Alaska pollock
Potassium 430mg 259mg Alaska pollock
Sodium 419mg 39mg Pacific saury raw
Zinc 0.57mg 0.67mg Pacific saury raw
Copper 0.06mg 0.051mg Alaska pollock
Manganese 0.018mg 0.24mg Pacific saury raw
Selenium 44.1µg 12.6µg Alaska pollock
Vitamin A 51IU 70IU Pacific saury raw
Vitamin A RAE 17µg 21µg Pacific saury raw
Vitamin E 0.28mg 0.2mg Alaska pollock
Vitamin D 51IU 99IU Pacific saury raw
Vitamin D 1.3µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.054mg 0.058mg Pacific saury raw
Vitamin B2 0.223mg 0.063mg Alaska pollock
Vitamin B3 3.949mg 2.3mg Alaska pollock
Vitamin B5 0.432mg 0.75mg Pacific saury raw
Vitamin B6 0.329mg 0.117mg Alaska pollock
Folate 3µg 15µg Pacific saury raw
Vitamin B12 3.66µg 2µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.216mg Alaska pollock
Threonine 1.029mg 0.844mg Alaska pollock
Isoleucine 1.082mg 0.887mg Alaska pollock
Leucine 1.908mg 1.565mg Alaska pollock
Lysine 2.157mg 1.768mg Alaska pollock
Methionine 0.696mg 0.57mg Alaska pollock
Phenylalanine 0.917mg 0.752mg Alaska pollock
Valine 1.21mg 0.992mg Alaska pollock
Histidine 0.691mg 0.567mg Alaska pollock
Cholesterol 86mg 39mg Pacific saury raw
Saturated Fat 0.159g 0.118g Pacific saury raw
Omega-3 - DHA 0.423g 0.074g Alaska pollock
Omega-3 - EPA 0.086g 0.033g Alaska pollock
Omega-3 - DPA 0.027g 0.014g Alaska pollock
Monounsaturated Fat 0.134g 0.157g Pacific saury raw
Polyunsaturated fat 0.583g 0.202g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Pacific saury raw
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 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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
59%
Alaska pollock
32%
Pacific saury raw

Comparison summary

Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 380mg)
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $7)
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

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.