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  6. Alaska pollock vs. Sablefish

Alaska pollock vs. Sablefish — In-Depth Nutrition Comparison

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A recap on differences between Alaska pollock and Sablefish

  • Alaska pollock is higher in Vitamin B12, Vitamin B2, and Phosphorus, yet Sablefish is higher in Iron, Vitamin A RAE, Vitamin B5, and Vitamin B3.
  • Alaska pollock covers your daily Vitamin B12 needs 93% more than Sablefish.
  • Alaska pollock contains 6 times more Sodium than Sablefish. While Alaska pollock contains 419mg of Sodium, Sablefish contains only 72mg.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, sablefish, cooked, dry heat.

Infographic

Alaska pollock vs Sablefish 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
5
:
5
Sablefish
Sablefish
Contains more Calcium +60%
Contains more Magnesium +14.1%
Contains more Phosphorus +24.2%
Contains more Zinc +39%
Contains more Copper +114.3%
Contains more Iron +192.9%
Contains less Sodium -82.8%
Equal in Potassium - 459
Equal in Manganese - 0.019
Equal in Selenium - 46.8
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Calcium +60%
Contains more Magnesium +14.1%
Contains more Phosphorus +24.2%
Contains more Zinc +39%
Contains more Copper +114.3%
Contains more Iron +192.9%
Contains less Sodium -82.8%
Equal in Potassium - 459
Equal in Manganese - 0.019
Equal in Selenium - 46.8

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
5
:
6
Sablefish
Sablefish
Contains more Vitamin B2 +93.9%
Contains more Vitamin B12 +154.2%
Contains more Vitamin A +562.7%
Contains more Vitamin B1 +125.9%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%
Equal in Vitamin B6 - 0.346
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%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Contains more Vitamin B2 +93.9%
Contains more Vitamin B12 +154.2%
Contains more Vitamin A +562.7%
Contains more Vitamin B1 +125.9%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%
Equal in Vitamin B6 - 0.346

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
1
Sablefish
Sablefish
Contains more Protein +36.6%
Contains more Water +17.2%
Contains more Other +397.1%
Contains more Fats +1562.7%
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Protein +36.6%
Contains more Water +17.2%
Contains more Other +397.1%
Contains more Fats +1562.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Sablefish
Sablefish
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +7607.5%
Contains more Polyunsaturated fat +349.1%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +7607.5%
Contains more Polyunsaturated fat +349.1%

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 Sablefish
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Sablefish Opinion
Protein 23.48g 17.19g Alaska pollock
Fats 1.18g 19.62g Sablefish
Calories 111kcal 250kcal Sablefish
Calcium 72mg 45mg Alaska pollock
Iron 0.56mg 1.64mg Sablefish
Magnesium 81mg 71mg Alaska pollock
Phosphorus 267mg 215mg Alaska pollock
Potassium 430mg 459mg Sablefish
Sodium 419mg 72mg Sablefish
Zinc 0.57mg 0.41mg Alaska pollock
Copper 0.06mg 0.028mg Alaska pollock
Manganese 0.018mg 0.019mg Sablefish
Selenium 44.1µg 46.8µg Sablefish
Vitamin A 51IU 338IU Sablefish
Vitamin A RAE 17µg 102µg Sablefish
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.054mg 0.122mg Sablefish
Vitamin B2 0.223mg 0.115mg Alaska pollock
Vitamin B3 3.949mg 5.128mg Sablefish
Vitamin B5 0.432mg 0.865mg Sablefish
Vitamin B6 0.329mg 0.346mg Sablefish
Folate 3µg 17µg Sablefish
Vitamin B12 3.66µg 1.44µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.193mg Alaska pollock
Threonine 1.029mg 0.754mg Alaska pollock
Isoleucine 1.082mg 0.792mg Alaska pollock
Leucine 1.908mg 1.397mg Alaska pollock
Lysine 2.157mg 1.579mg Alaska pollock
Methionine 0.696mg 0.509mg Alaska pollock
Phenylalanine 0.917mg 0.671mg Alaska pollock
Valine 1.21mg 0.886mg Alaska pollock
Histidine 0.691mg 0.506mg Alaska pollock
Cholesterol 86mg 63mg Sablefish
Saturated Fat 0.159g 4.099g Alaska pollock
Omega-3 - DHA 0.423g 0.92g Sablefish
Omega-3 - EPA 0.086g 0.867g Sablefish
Omega-3 - DPA 0.027g 0.216g Sablefish
Monounsaturated Fat 0.134g 10.328g Sablefish
Polyunsaturated fat 0.583g 2.618g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Sablefish
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
41%
Sablefish
Minerals Daily Need Coverage Score
59%
Alaska pollock
55%
Sablefish

Comparison summary

Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 347mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 23mg)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 3.94g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.