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  6. Alaska pollock vs. Rockfish

Alaska pollock vs. Rockfish — In-Depth Nutrition Comparison

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How are Alaska pollock and Rockfish different?

  • Alaska pollock is richer in Vitamin B12, Magnesium, Vitamin B6, Vitamin B3, and Calcium, while Rockfish is higher in Selenium, and Vitamin D.
  • Alaska pollock covers your daily need of Vitamin B12 86% more than Rockfish.
  • Alaska pollock contains 5 times more Sodium than Rockfish. Alaska pollock contains 419mg of Sodium, while Rockfish contains 89mg.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, rockfish, Pacific, mixed species, cooked, dry heat types were used in this article.

Infographic

Alaska pollock vs Rockfish 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
Rockfish
Rockfish
Contains more Calcium +323.5%
Contains more Iron +55.6%
Contains more Magnesium +145.5%
Contains more Zinc +32.6%
Contains more Copper +46.3%
Contains more Manganese +38.5%
Contains less Sodium -78.8%
Contains more Selenium +72.8%
Equal in Phosphorus - 248
Equal in Potassium - 467
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Contains more Calcium +323.5%
Contains more Iron +55.6%
Contains more Magnesium +145.5%
Contains more Zinc +32.6%
Contains more Copper +46.3%
Contains more Manganese +38.5%
Contains less Sodium -78.8%
Contains more Selenium +72.8%
Equal in Phosphorus - 248
Equal in Potassium - 467

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
Rockfish
Rockfish
Contains more Vitamin A +218.8%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B6 +36.5%
Contains more Vitamin B12 +130.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +57.1%
Contains more Vitamin D +253.8%
Contains more Folate +233.3%
Equal in Vitamin B2 - 0.226
Equal in Vitamin B5 - 0.404
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%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
Contains more Vitamin A +218.8%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B6 +36.5%
Contains more Vitamin B12 +130.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +57.1%
Contains more Vitamin D +253.8%
Contains more Folate +233.3%
Equal in Vitamin B2 - 0.226
Equal in Vitamin B5 - 0.404

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
2
Rockfish
Rockfish
Contains more Other +14.2%
Contains more Fats +37.3%
Equal in Protein - 22.23
Equal in Water - 74.67
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more Other +14.2%
Contains more Fats +37.3%
Equal in Protein - 22.23
Equal in Water - 74.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
1
Rockfish
Rockfish
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +20.2%
Contains more Monounsaturated Fat +247.8%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +20.2%
Contains more Monounsaturated Fat +247.8%

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 Rockfish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat 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 Rockfish Opinion
Protein 23.48g 22.23g Alaska pollock
Fats 1.18g 1.62g Rockfish
Calories 111kcal 109kcal Alaska pollock
Calcium 72mg 17mg Alaska pollock
Iron 0.56mg 0.36mg Alaska pollock
Magnesium 81mg 33mg Alaska pollock
Phosphorus 267mg 248mg Alaska pollock
Potassium 430mg 467mg Rockfish
Sodium 419mg 89mg Rockfish
Zinc 0.57mg 0.43mg Alaska pollock
Copper 0.06mg 0.041mg Alaska pollock
Manganese 0.018mg 0.013mg Alaska pollock
Selenium 44.1µg 76.2µg Rockfish
Vitamin A 51IU 16IU Alaska pollock
Vitamin A RAE 17µg 5µg Alaska pollock
Vitamin E 0.28mg 0.44mg Rockfish
Vitamin D 51IU 183IU Rockfish
Vitamin D 1.3µg 4.6µg Rockfish
Vitamin B1 0.054mg 0.027mg Alaska pollock
Vitamin B2 0.223mg 0.226mg Rockfish
Vitamin B3 3.949mg 2.897mg Alaska pollock
Vitamin B5 0.432mg 0.404mg Alaska pollock
Vitamin B6 0.329mg 0.241mg Alaska pollock
Folate 3µg 10µg Rockfish
Vitamin B12 3.66µg 1.59µg Alaska pollock
Vitamin K 0.1µg 0µg Alaska pollock
Tryptophan 0.263mg 0.296mg Rockfish
Threonine 1.029mg 1.014mg Alaska pollock
Isoleucine 1.082mg 1.06mg Alaska pollock
Leucine 1.908mg 1.835mg Alaska pollock
Lysine 2.157mg 2.188mg Rockfish
Methionine 0.696mg 0.707mg Rockfish
Phenylalanine 0.917mg 0.935mg Rockfish
Valine 1.21mg 1.106mg Alaska pollock
Histidine 0.691mg 0.502mg Alaska pollock
Cholesterol 86mg 61mg Rockfish
Trans Fat 0.025g Alaska pollock
Saturated Fat 0.159g 0.42g Alaska pollock
Omega-3 - DHA 0.423g 0.238g Alaska pollock
Omega-3 - EPA 0.086g 0.107g Rockfish
Omega-3 - DPA 0.027g 0.027g
Monounsaturated Fat 0.134g 0.466g Rockfish
Polyunsaturated fat 0.583g 0.485g Alaska pollock
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Rockfish
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
46%
Rockfish
Minerals Daily Need Coverage Score
59%
Alaska pollock
64%
Rockfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 330mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 25mg)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.261g)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.