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Alaska pollock vs Roe - In-Depth Nutrition Comparison

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The main differences between Alaska pollock and Roe

  • Roe is richer than Alaska pollock in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin B1, Vitamin C, Vitamin B5, and Selenium.
  • Daily need coverage for Vitamin B12 from Roe is 328% higher.
  • Alaska pollock contains 4 times more Sodium than Roe. Alaska pollock contains 419mg of Sodium, while Roe contains 117mg.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, roe, mixed species, cooked, dry heat.

Infographic

Alaska pollock vs Roe infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +157.1%
Contains more Magnesium +211.5%
Contains more Potassium +51.9%
Contains more Iron +37.5%
Contains more Phosphorus +92.9%
Contains less Sodium -72.1%
Contains more Zinc +124.6%
Contains more Copper +113.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Calcium +157.1%
Contains more Magnesium +211.5%
Contains more Potassium +51.9%
Contains more Iron +37.5%
Contains more Phosphorus +92.9%
Contains less Sodium -72.1%
Contains more Zinc +124.6%
Contains more Copper +113.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Roe
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +77.8%
Contains more Vitamin A +494.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +413%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B5 +167.1%
Contains more Folate +2966.7%
Contains more Vitamin B12 +215.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +77.8%
Contains more Vitamin A +494.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +413%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B5 +167.1%
Contains more Folate +2966.7%
Contains more Vitamin B12 +215.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Alaska pollock Roe
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Roe Opinion
Net carbs 0g 1.92g Roe
Protein 23.48g 28.62g Roe
Fats 1.18g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 111kcal 204kcal Roe
Starch g g
Fructose g g
Sugar 0g g Roe
Fiber 0g 0g
Calcium 72mg 28mg Alaska pollock
Iron 0.56mg 0.77mg Roe
Magnesium 81mg 26mg Alaska pollock
Phosphorus 267mg 515mg Roe
Potassium 430mg 283mg Alaska pollock
Sodium 419mg 117mg Roe
Zinc 0.57mg 1.28mg Roe
Copper 0.06mg 0.128mg Roe
Vitamin A 51IU 303IU Roe
Vitamin E 0.28mg mg Alaska pollock
Vitamin D 51IU IU Alaska pollock
Vitamin D 1.3µg µg Alaska pollock
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.054mg 0.277mg Roe
Vitamin B2 0.223mg 0.949mg Roe
Vitamin B3 3.949mg 2.192mg Alaska pollock
Vitamin B5 0.432mg 1.154mg Roe
Vitamin B6 0.329mg 0.185mg Alaska pollock
Folate 3µg 92µg Roe
Vitamin B12 3.66µg 11.54µg Roe
Vitamin K 0.1µg µg Alaska pollock
Tryptophan 0.263mg 0.375mg Roe
Threonine 1.029mg 1.305mg Roe
Isoleucine 1.082mg 1.465mg Roe
Leucine 1.908mg 2.509mg Roe
Lysine 2.157mg 2.179mg Roe
Methionine 0.696mg 0.71mg Roe
Phenylalanine 0.917mg 1.401mg Roe
Valine 1.21mg 1.676mg Roe
Histidine 0.691mg 0.778mg Roe
Cholesterol 86mg 479mg Alaska pollock
Trans Fat g g
Saturated Fat 0.159g 1.866g Alaska pollock
Monounsaturated Fat 0.134g 2.129g Roe
Polyunsaturated fat 0.583g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Alaska pollock
169
Roe
Mineral Summary Score
43
Alaska pollock
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Alaska pollock
172%
Roe
Carbohydrates
0%
Alaska pollock
2%
Roe
Fats
5%
Alaska pollock
38%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 302mg)
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 393mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.707g)
Which food is lower in glycemic index?
Alaska pollock
Alaska pollock is lower in glycemic index (difference - 27)
Which food is cheaper?
Alaska pollock
Alaska pollock is cheaper (difference - $93)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.