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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 for 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.
  • Pacific saury raw has less sodium.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +161.3%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +66%
Contains more CopperCopper +17.6%
Contains more PhosphorusPhosphorus +21.4%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +17.5%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +1233.3%
~equal in Iron ~0.55mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B2Vitamin B2 +254%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more Vitamin B12Vitamin B12 +83%
Contains more CholineCholine +40.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +37.3%
Contains more Vitamin DVitamin D +92.3%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more FolateFolate +400%
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +21.9%
Contains more FatsFats +71%
Contains more OtherOther +49.6%
~equal in Carbs ~0g
~equal in Water ~78.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated Fat: Sat. Fat 0.159 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
25% 33% 42%
Saturated Fat: Sat. Fat 0.118 g
Monounsaturated Fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +188.6%
Contains less Sat. FatSaturated Fat -25.8%
Contains more Mono. FatMonounsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 111kcal 88kcal Alaska pollock
Protein 23.48g 19.26g Alaska pollock
Fats 1.18g 0.69g Alaska pollock
Vitamin C 0mg 3.8mg Pacific saury raw
Cholesterol 86mg 39mg Pacific saury raw
Vitamin D 51IU 99IU Pacific saury raw
Magnesium 81mg 31mg Alaska pollock
Calcium 72mg 57mg Alaska pollock
Potassium 430mg 259mg Alaska pollock
Iron 0.56mg 0.55mg Alaska pollock
Copper 0.06mg 0.051mg Alaska pollock
Zinc 0.57mg 0.67mg Pacific saury raw
Phosphorus 267mg 220mg Alaska pollock
Sodium 419mg 39mg Pacific saury raw
Vitamin A 51IU 70IU Pacific saury raw
Vitamin A 17µg 21µg Pacific saury raw
Vitamin E 0.28mg 0.2mg Alaska pollock
Vitamin D 1.3µg 2.5µg Pacific saury raw
Manganese 0.018mg 0.24mg Pacific saury raw
Selenium 44.1µg 12.6µg Alaska pollock
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
Vitamin B12 3.66µg 2µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Folate 3µg 15µg Pacific saury raw
Choline 91.6mg 65mg Alaska pollock
Saturated Fat 0.159g 0.118g Pacific saury raw
Monounsaturated Fat 0.134g 0.157g Pacific saury raw
Polyunsaturated fat 0.583g 0.202g Alaska pollock
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
Omega-3 - EPA 0.086g 0.033g Alaska pollock
Omega-3 - DHA 0.423g 0.074g Alaska pollock
Omega-3 - DPA 0.027g 0.014g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
61%
Alaska pollock
41%
Pacific saury raw
Minerals Daily Need Coverage Score
59%
Alaska pollock
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 380mg)
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.