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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
:
5
Roe
Contains more Calcium +157.1%
Contains more Potassium +51.9%
Contains more Magnesium +211.5%
Contains more Iron +37.5%
Contains more Copper +113.3%
Contains more Zinc +124.6%
Contains more Phosphorus +92.9%
Contains less Sodium -72.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 22% 38% 58% 20% 16% 115% 55%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Calcium +157.1%
Contains more Potassium +51.9%
Contains more Magnesium +211.5%
Contains more Iron +37.5%
Contains more Copper +113.3%
Contains more Zinc +124.6%
Contains more Phosphorus +92.9%
Contains less Sodium -72.1%

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 C +∞%
Contains more Vitamin A +494.1%
Contains more Vitamin B1 +413%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B5 +167.1%
Contains more Vitamin B12 +215.3%
Contains more Folate +2966.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 4% 6% 39% 14% 52% 75% 26% 76% 458% 1% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +77.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +494.1%
Contains more Vitamin B1 +413%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B5 +167.1%
Contains more Vitamin B12 +215.3%
Contains more Folate +2966.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
141%
Alaska pollock
172%
Roe
Carbohydrates
0%
Alaska pollock
2%
Roe
Fats
5%
Alaska pollock
38%
Roe

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Roe
Roe contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Alaska pollock Roe Opinion
Calories 111 204 Roe
Protein 23.48 28.62 Roe
Fats 1.18 8.23 Roe
Vitamin C 0 16.4 Roe
Carbs 0 1.92 Roe
Cholesterol 86 479 Alaska pollock
Vitamin D 51 Alaska pollock
Iron 0.56 0.77 Roe
Calcium 72 28 Alaska pollock
Potassium 430 283 Alaska pollock
Magnesium 81 26 Alaska pollock
Sugars 0 Roe
Fiber 0 0
Copper 0.06 0.128 Roe
Zinc 0.57 1.28 Roe
Starch
Phosphorus 267 515 Roe
Sodium 419 117 Roe
Vitamin A 51 303 Roe
Vitamin E 0.28 Alaska pollock
Vitamin D 1.3 Alaska pollock
Vitamin B1 0.054 0.277 Roe
Vitamin B2 0.223 0.949 Roe
Vitamin B3 3.949 2.192 Alaska pollock
Vitamin B5 0.432 1.154 Roe
Vitamin B6 0.329 0.185 Alaska pollock
Vitamin B12 3.66 11.54 Roe
Vitamin K 0.1 Alaska pollock
Folate 3 92 Roe
Trans Fat
Saturated Fat 0.159 1.866 Alaska pollock
Monounsaturated Fat 0.134 2.129 Roe
Polyunsaturated fat 0.583 3.404 Roe
Tryptophan 0.263 0.375 Roe
Threonine 1.029 1.305 Roe
Isoleucine 1.082 1.465 Roe
Leucine 1.908 2.509 Roe
Lysine 2.157 2.179 Roe
Methionine 0.696 0.71 Roe
Phenylalanine 0.917 1.401 Roe
Valine 1.21 1.676 Roe
Histidine 0.691 0.778 Roe
Fructose

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 of 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.