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Alaska pollock vs. Smelt — In-Depth Nutrition Comparison

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What are the differences between Alaska pollock and Smelt?

  • Alaska pollock is higher in Vitamin B3, Vitamin B6, and Magnesium, yet Smelt is higher in Manganese, Zinc, Copper, Vitamin B12, Iron, and Vitamin B5.
  • Smelt's daily need coverage for Manganese is 38% more.
  • Alaska pollock has 5 times more Sodium than Smelt. While Alaska pollock has 419mg of Sodium, Smelt has only 77mg.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, smelt, rainbow, cooked, dry heat types in this article.

Infographic

Alaska pollock vs Smelt 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 Magnesium +113.2%
Contains more Potassium +15.6%
Contains more Iron +105.4%
Contains more Phosphorus +10.5%
Contains less Sodium -81.6%
Contains more Zinc +271.9%
Contains more Copper +196.7%
Contains more Manganese +4900%
Equal in Calcium - 77
Equal in Selenium - 46.8
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 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Magnesium +113.2%
Contains more Potassium +15.6%
Contains more Iron +105.4%
Contains more Phosphorus +10.5%
Contains less Sodium -81.6%
Contains more Zinc +271.9%
Contains more Copper +196.7%
Contains more Manganese +4900%
Equal in Calcium - 77
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.
:
4
Smelt
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +52.7%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B6 +93.5%
Contains more Vitamin A +13.7%
Contains more Vitamin B5 +71.3%
Contains more Folate +66.7%
Equal in Vitamin B12 - 3.97
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 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0% 0%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +52.7%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B6 +93.5%
Contains more Vitamin A +13.7%
Contains more Vitamin B5 +71.3%
Contains more Folate +66.7%
Equal in Vitamin B12 - 3.97

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +11.9%
Contains more Fats +162.7%
Equal in Protein - 22.6
Equal in Water - 72.79
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more Other +11.9%
Contains more Fats +162.7%
Equal in Protein - 22.6
Equal in Water - 72.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +513.4%
Contains more Polyunsaturated fat +94.7%
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +513.4%
Contains more Polyunsaturated fat +94.7%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Smelt Opinion
Protein 23.48g 22.6g Alaska pollock
Fats 1.18g 3.1g Smelt
Calories 111kcal 124kcal Smelt
Calcium 72mg 77mg Smelt
Iron 0.56mg 1.15mg Smelt
Magnesium 81mg 38mg Alaska pollock
Phosphorus 267mg 295mg Smelt
Potassium 430mg 372mg Alaska pollock
Sodium 419mg 77mg Smelt
Zinc 0.57mg 2.12mg Smelt
Copper 0.06mg 0.178mg Smelt
Manganese 0.018mg 0.9mg Smelt
Selenium 44.1µg 46.8µg Smelt
Vitamin A 51IU 58IU Smelt
Vitamin A RAE 17µg 17µg
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.054mg 0.01mg Alaska pollock
Vitamin B2 0.223mg 0.146mg Alaska pollock
Vitamin B3 3.949mg 1.766mg Alaska pollock
Vitamin B5 0.432mg 0.74mg Smelt
Vitamin B6 0.329mg 0.17mg Alaska pollock
Folate 3µg 5µg Smelt
Vitamin B12 3.66µg 3.97µg Smelt
Choline 91.6mg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.253mg Alaska pollock
Threonine 1.029mg 0.991mg Alaska pollock
Isoleucine 1.082mg 1.041mg Alaska pollock
Leucine 1.908mg 1.837mg Alaska pollock
Lysine 2.157mg 2.076mg Alaska pollock
Methionine 0.696mg 0.669mg Alaska pollock
Phenylalanine 0.917mg 0.882mg Alaska pollock
Valine 1.21mg 1.164mg Alaska pollock
Histidine 0.691mg 0.665mg Alaska pollock
Cholesterol 86mg 90mg Alaska pollock
Saturated Fat 0.159g 0.579g Alaska pollock
Omega-3 - DHA 0.423g 0.536g Smelt
Omega-3 - EPA 0.086g 0.353g Smelt
Omega-3 - DPA 0.027g 0.023g Alaska pollock
Monounsaturated Fat 0.134g 0.822g Smelt
Polyunsaturated fat 0.583g 1.135g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Smelt
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
61%
Alaska pollock
50%
Smelt
Minerals Daily Need Coverage Score
59%
Alaska pollock
75%
Smelt

Comparison summary

Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 342mg)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $7)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.42g)
Which food is richer in vitamins?
Alaska pollock
Alaska pollock is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.