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  6. Alaska pollock vs. Summer squash

Alaska pollock vs. Summer squash — In-Depth Nutrition Comparison

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How are Alaska pollock and Summer squash different?

  • Alaska pollock is richer in Vitamin B12, Selenium, Phosphorus, Vitamin B3, Choline, Magnesium, and Vitamin B6, while Summer squash is higher in Vitamin C.
  • Alaska pollock covers your daily need of Vitamin B12 153% more than Summer squash.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Squash, summer, all varieties, raw types were used in this article.

Infographic

Alaska pollock vs Summer squash 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
8
:
2
Summer squash
Summer squash
Contains more Calcium +380%
Contains more Iron +60%
Contains more Magnesium +376.5%
Contains more Phosphorus +602.6%
Contains more Potassium +64.1%
Contains more Zinc +96.6%
Contains more Copper +17.6%
Contains more Selenium +21950%
Contains less Sodium -99.5%
Contains more Manganese +872.2%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +380%
Contains more Iron +60%
Contains more Magnesium +376.5%
Contains more Phosphorus +602.6%
Contains more Potassium +64.1%
Contains more Zinc +96.6%
Contains more Copper +17.6%
Contains more Selenium +21950%
Contains less Sodium -99.5%
Contains more Manganese +872.2%

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.
Alaska pollock
Alaska pollock
8
:
4
Summer squash
Summer squash
Contains more Vitamin E +133.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +57%
Contains more Vitamin B3 +710.9%
Contains more Vitamin B5 +178.7%
Contains more Vitamin B6 +50.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +292.2%
Contains more Vitamin C +∞%
Contains more Folate +866.7%
Contains more Vitamin K +2900%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +133.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +57%
Contains more Vitamin B3 +710.9%
Contains more Vitamin B5 +178.7%
Contains more Vitamin B6 +50.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +292.2%
Contains more Vitamin C +∞%
Contains more Folate +866.7%
Contains more Vitamin K +2900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
2
Summer squash
Summer squash
Contains more Protein +1840.5%
Contains more Fats +555.6%
Contains more Other +172.6%
Contains more Carbs +∞%
Contains more Water +28.5%
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +1840.5%
Contains more Fats +555.6%
Contains more Other +172.6%
Contains more Carbs +∞%
Contains more Water +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +737.5%
Contains more Polyunsaturated fat +555.1%
Contains less Saturated Fat -72.3%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +737.5%
Contains more Polyunsaturated fat +555.1%
Contains less Saturated Fat -72.3%

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 Summer squash
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Alaska pollock Summer squash Opinion
Net carbs 0g 2.25g Summer squash
Protein 23.48g 1.21g Alaska pollock
Fats 1.18g 0.18g Alaska pollock
Carbs 0g 3.35g Summer squash
Calories 111kcal 16kcal Alaska pollock
Fructose 0.95g Summer squash
Sugar 0g 2.2g Alaska pollock
Fiber 0g 1.1g Summer squash
Calcium 72mg 15mg Alaska pollock
Iron 0.56mg 0.35mg Alaska pollock
Magnesium 81mg 17mg Alaska pollock
Phosphorus 267mg 38mg Alaska pollock
Potassium 430mg 262mg Alaska pollock
Sodium 419mg 2mg Summer squash
Zinc 0.57mg 0.29mg Alaska pollock
Copper 0.06mg 0.051mg Alaska pollock
Manganese 0.018mg 0.175mg Summer squash
Selenium 44.1µg 0.2µg Alaska pollock
Vitamin A 51IU 200IU Summer squash
Vitamin A RAE 17µg 10µg Alaska pollock
Vitamin E 0.28mg 0.12mg Alaska pollock
Vitamin D 51IU 0IU Alaska pollock
Vitamin D 1.3µg 0µg Alaska pollock
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.054mg 0.048mg Alaska pollock
Vitamin B2 0.223mg 0.142mg Alaska pollock
Vitamin B3 3.949mg 0.487mg Alaska pollock
Vitamin B5 0.432mg 0.155mg Alaska pollock
Vitamin B6 0.329mg 0.218mg Alaska pollock
Folate 3µg 29µg Summer squash
Vitamin B12 3.66µg 0µg Alaska pollock
Vitamin K 0.1µg 3µg Summer squash
Tryptophan 0.263mg 0.011mg Alaska pollock
Threonine 1.029mg 0.028mg Alaska pollock
Isoleucine 1.082mg 0.042mg Alaska pollock
Leucine 1.908mg 0.069mg Alaska pollock
Lysine 2.157mg 0.065mg Alaska pollock
Methionine 0.696mg 0.017mg Alaska pollock
Phenylalanine 0.917mg 0.041mg Alaska pollock
Valine 1.21mg 0.053mg Alaska pollock
Histidine 0.691mg 0.025mg Alaska pollock
Cholesterol 86mg 0mg Summer squash
Saturated Fat 0.159g 0.044g Summer squash
Omega-3 - DHA 0.423g 0g Alaska pollock
Omega-3 - EPA 0.086g 0g Alaska pollock
Omega-3 - DPA 0.027g 0g Alaska pollock
Monounsaturated Fat 0.134g 0.016g Alaska pollock
Polyunsaturated fat 0.583g 0.089g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Summer squash
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
62%
Alaska pollock
18%
Summer squash
Minerals Daily Need Coverage Score
59%
Alaska pollock
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 417mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 86mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.115g)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $7)
Which food is lower in Sugar?
Alaska pollock
Alaska pollock is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Alaska pollock
Alaska pollock is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
Which food is richer in vitamins?
Alaska pollock
Alaska pollock is relatively richer in vitamins

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.