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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
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.
Contains more Calcium +157.1%
Contains more Magnesium +211.5%
Contains more Potassium +51.9%
Contains more Manganese +38.5%
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%
Contains more Selenium +17.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +157.1%
Contains more Magnesium +211.5%
Contains more Potassium +51.9%
Contains more Manganese +38.5%
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%
Contains more Selenium +17.2%

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.
:
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 Choline Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 50% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +25.6%
Contains more Protein +21.9%
Contains more Fats +597.5%
Contains more Carbs +∞%
Contains more Other +53.8%
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more Water +25.6%
Contains more Protein +21.9%
Contains more Fats +597.5%
Contains more Carbs +∞%
Contains more Other +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +1488.8%
Contains more Polyunsaturated fat +483.9%
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +1488.8%
Contains more Polyunsaturated fat +483.9%

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 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
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
Manganese 0.018mg 0.013mg Alaska pollock
Selenium 44.1µg 51.7µg Roe
Vitamin A 51IU 303IU Roe
Vitamin A RAE 17µg 91µg Roe
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg 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
Choline 91.6mg Alaska pollock
Vitamin K 0.1µg 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
Saturated Fat 0.159g 1.866g Alaska pollock
Omega-3 - DHA 0.423g 1.747g Roe
Omega-3 - EPA 0.086g 1.26g Roe
Omega-3 - DPA 0.027g 0.105g Roe
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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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
156%
Roe
Minerals Daily Need Coverage Score
59%
Alaska pollock
68%
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

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. 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.