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  6. Pollock vs. Pacific saury raw

Pollock vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are pollock and pacific saury raw different?

  • 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 pollock is 69% higher.
  • Pollock contains 11 times more sodium than pacific saury raw. While 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

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% 5.7% 5.6% 20% 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% 7% 4% 38% 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 +23.5%
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

All nutrients comparison - raw data values

Nutrient Pollock Pacific saury raw DV% diff.
Vitamin B12 3.66µg 2µg 69%
Selenium 44.1µg 12.6µg 57%
Sodium 419mg 39mg 17%
Cholesterol 86mg 39mg 16%
Vitamin B6 0.329mg 0.117mg 16%
Vitamin B2 0.223mg 0.063mg 12%
Magnesium 81mg 31mg 12%
Vitamin B3 3.949mg 2.3mg 10%
Manganese 0.018mg 0.24mg 10%
Protein 23.48g 19.26g 8%
Phosphorus 267mg 220mg 7%
Vitamin D 51IU 99IU 6%
Vitamin B5 0.432mg 0.75mg 6%
Vitamin D 1.3µg 2.5µg 6%
Choline 91.6mg 65mg 5%
Potassium 430mg 259mg 5%
Vitamin C 0mg 3.8mg 4%
Polyunsaturated fat 0.583g 0.202g 3%
Folate 3µg 15µg 3%
Calcium 72mg 57mg 2%
Calories 111kcal 88kcal 1%
Vitamin E 0.28mg 0.2mg 1%
Zinc 0.57mg 0.67mg 1%
Copper 0.06mg 0.051mg 1%
Fats 1.18g 0.69g 1%
Iron 0.56mg 0.55mg 0%
Vitamin A 17µg 21µg 0%
Vitamin B1 0.054mg 0.058mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.159g 0.118g 0%
Monounsaturated fat 0.134g 0.157g 0%
Tryptophan 0.263mg 0.216mg 0%
Threonine 1.029mg 0.844mg 0%
Isoleucine 1.082mg 0.887mg 0%
Leucine 1.908mg 1.565mg 0%
Lysine 2.157mg 1.768mg 0%
Methionine 0.696mg 0.57mg 0%
Phenylalanine 0.917mg 0.752mg 0%
Valine 1.21mg 0.992mg 0%
Histidine 0.691mg 0.567mg 0%
Omega-3 - EPA 0.086g 0.033g N/A
Omega-3 - DHA 0.423g 0.074g N/A
Omega-3 - DPA 0.027g 0.014g N/A

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%

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. 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.