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Alaska pollock vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between Alaska pollock and Squid?

  • Squid has more Iron, Vitamin B2, Copper, Selenium, Vitamin B12, Phosphorus, Zinc, and Vitamin A RAE than Alaska pollock.
  • Squid's daily need coverage for Iron is 129% higher.
  • Alaska pollock is lower in Sodium.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Alaska pollock vs Squid 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 +35%
Contains less Sodium -43.7%
Contains more Calcium +150%
Contains more Iron +1835.7%
Contains more Phosphorus +117.2%
Contains more Potassium +48.1%
Contains more Zinc +507%
Contains more Copper +1563.3%
Contains more Manganese +1061.1%
Contains more Selenium +103.2%
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 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains more Magnesium +35%
Contains less Sodium -43.7%
Contains more Calcium +150%
Contains more Iron +1835.7%
Contains more Phosphorus +117.2%
Contains more Potassium +48.1%
Contains more Zinc +507%
Contains more Copper +1563.3%
Contains more Manganese +1061.1%
Contains more Selenium +103.2%

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.
:
6
Squid
Contains more Vitamin B1 +217.6%
Contains more Vitamin B3 +80.4%
Contains more Vitamin B6 +21.9%
Contains more Vitamin A +1223.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +675.3%
Contains more Vitamin B5 +108.3%
Contains more Folate +700%
Contains more Vitamin B12 +47.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +217.6%
Contains more Vitamin B3 +80.4%
Contains more Vitamin B6 +21.9%
Contains more Vitamin A +1223.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +675.3%
Contains more Vitamin B5 +108.3%
Contains more Folate +700%
Contains more Vitamin B12 +47.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20.5%
Contains more Protein +38.3%
Contains more Fats +18.6%
Contains more Carbs +∞%
Contains more Other +98.8%
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more Water +20.5%
Contains more Protein +38.3%
Contains more Fats +18.6%
Contains more Carbs +∞%
Contains more Other +98.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.6%
Contains more Polyunsaturated fat +117.5%
Contains more Monounsaturated Fat +20.9%
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -32.6%
Contains more Polyunsaturated fat +117.5%
Contains more Monounsaturated Fat +20.9%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Squid Opinion
Net carbs 0g 1.64g Squid
Protein 23.48g 32.48g Squid
Fats 1.18g 1.4g Squid
Carbs 0g 1.64g Squid
Calories 111kcal 158kcal Squid
Calcium 72mg 180mg Squid
Iron 0.56mg 10.84mg Squid
Magnesium 81mg 60mg Alaska pollock
Phosphorus 267mg 580mg Squid
Potassium 430mg 637mg Squid
Sodium 419mg 744mg Alaska pollock
Zinc 0.57mg 3.46mg Squid
Copper 0.06mg 0.998mg Squid
Manganese 0.018mg 0.209mg Squid
Selenium 44.1µg 89.6µg Squid
Vitamin A 51IU 675IU Squid
Vitamin A RAE 17µg 203µg Squid
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin C 0mg 8.5mg Squid
Vitamin B1 0.054mg 0.017mg Alaska pollock
Vitamin B2 0.223mg 1.729mg Squid
Vitamin B3 3.949mg 2.189mg Alaska pollock
Vitamin B5 0.432mg 0.9mg Squid
Vitamin B6 0.329mg 0.27mg Alaska pollock
Folate 3µg 24µg Squid
Vitamin B12 3.66µg 5.4µg Squid
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.364mg Squid
Threonine 1.029mg 1.398mg Squid
Isoleucine 1.082mg 1.414mg Squid
Leucine 1.908mg 2.287mg Squid
Lysine 2.157mg 2.427mg Squid
Methionine 0.696mg 0.733mg Squid
Phenylalanine 0.917mg 1.164mg Squid
Valine 1.21mg 1.419mg Squid
Histidine 0.691mg 0.624mg Alaska pollock
Cholesterol 86mg 224mg Alaska pollock
Saturated Fat 0.159g 0.236g Alaska pollock
Omega-3 - DHA 0.423g 0.132g Alaska pollock
Omega-3 - EPA 0.086g 0.078g Alaska pollock
Omega-3 - DPA 0.027g 0.012g Alaska pollock
Monounsaturated Fat 0.134g 0.162g Squid
Polyunsaturated fat 0.583g 0.268g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Squid
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
110%
Squid
Minerals Daily Need Coverage Score
59%
Alaska pollock
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $7)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Alaska pollock
Alaska pollock contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 138mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.077g)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.