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  6. Alaska pollock vs. Chia seeds

Alaska pollock vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between Alaska pollock and Chia seeds

  • Alaska pollock has more Vitamin B12, however, Chia seeds is higher in Fiber, Manganese, Copper, Iron, Phosphorus, Magnesium, Calcium, Vitamin B1, and Zinc.
  • Alaska pollock covers your daily need of Vitamin B12 153% more than Chia seeds.

These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Seeds, chia seeds, dried.

Infographic

Alaska pollock vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +313.6%
Contains more CalciumCalcium +776.4%
Contains more IronIron +1278.6%
Contains more CopperCopper +1440%
Contains more ZincZinc +703.5%
Contains more PhosphorusPhosphorus +222.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +15027.8%
Contains more SeleniumSelenium +25.2%
~equal in Potassium ~407mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +78.6%
Contains more Vitamin B1Vitamin B1 +1048.1%
Contains more Vitamin B3Vitamin B3 +123.6%
Contains more FolateFolate +1533.3%
~equal in Vitamin A ~54IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +42%
Contains more WaterWater +1169.8%
Contains more FatsFats +2505.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +184%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated Fat: Sat. Fat 0.159 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -95.2%
Contains more Mono. FatMonounsaturated Fat +1623.1%
Contains more Poly. FatPolyunsaturated fat +3959.2%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Chia seeds Opinion
Calories 111kcal 486kcal Chia seeds
Protein 23.48g 16.54g Alaska pollock
Fats 1.18g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 0g 7.72g Chia seeds
Carbs 0g 42.12g Chia seeds
Cholesterol 86mg 0mg Chia seeds
Vitamin D 51IU Alaska pollock
Magnesium 81mg 335mg Chia seeds
Calcium 72mg 631mg Chia seeds
Potassium 430mg 407mg Alaska pollock
Iron 0.56mg 7.72mg Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.06mg 0.924mg Chia seeds
Zinc 0.57mg 4.58mg Chia seeds
Phosphorus 267mg 860mg Chia seeds
Sodium 419mg 16mg Chia seeds
Vitamin A 51IU 54IU Chia seeds
Vitamin A RAE 17µg Alaska pollock
Vitamin E 0.28mg 0.5mg Chia seeds
Vitamin D 1.3µg Alaska pollock
Manganese 0.018mg 2.723mg Chia seeds
Selenium 44.1µg 55.2µg Chia seeds
Vitamin B1 0.054mg 0.62mg Chia seeds
Vitamin B2 0.223mg 0.17mg Alaska pollock
Vitamin B3 3.949mg 8.83mg Chia seeds
Vitamin B5 0.432mg Alaska pollock
Vitamin B6 0.329mg Alaska pollock
Vitamin B12 3.66µg 0µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Folate 3µg 49µg Chia seeds
Trans Fat 0.14g Alaska pollock
Choline 91.6mg Alaska pollock
Saturated Fat 0.159g 3.33g Alaska pollock
Monounsaturated Fat 0.134g 2.309g Chia seeds
Polyunsaturated fat 0.583g 23.665g Chia seeds
Tryptophan 0.263mg 0.436mg Chia seeds
Threonine 1.029mg 0.709mg Alaska pollock
Isoleucine 1.082mg 0.801mg Alaska pollock
Leucine 1.908mg 1.371mg Alaska pollock
Lysine 2.157mg 0.97mg Alaska pollock
Methionine 0.696mg 0.588mg Alaska pollock
Phenylalanine 0.917mg 1.016mg Chia seeds
Valine 1.21mg 0.95mg Alaska pollock
Histidine 0.691mg 0.531mg Alaska pollock
Omega-3 - EPA 0.086g Alaska pollock
Omega-3 - DHA 0.423g Alaska pollock
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.027g Alaska pollock
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
Minerals Daily Need Coverage Score
59%
Alaska pollock
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 86mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 403mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $7)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 3.171g)
Which food is lower in glycemic index?
Alaska pollock
Alaska pollock is lower in glycemic index (difference - 15)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.