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Alaska pollock vs. Sunfish — In-Depth Nutrition Comparison

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A recap on differences between Alaska pollock and Sunfish

  • Alaska pollock is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, and Vitamin B2, yet Sunfish is higher in Manganese, Copper, Zinc, and Iron.
  • Alaska pollock covers your daily Vitamin B12 needs 56% more than Sunfish.
  • Alaska pollock contains 4 times more Sodium than Sunfish. While Alaska pollock contains 419mg of Sodium, Sunfish contains only 103mg.

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

Infographic

Alaska pollock vs Sunfish 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 Phosphorus +15.6%
Contains more Selenium +172.2%
Contains more Calcium +43.1%
Contains more Iron +175%
Contains less Sodium -75.4%
Contains more Zinc +249.1%
Contains more Copper +541.7%
Contains more Manganese +4883.3%
Equal in Potassium - 449
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 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Magnesium +113.2%
Contains more Phosphorus +15.6%
Contains more Selenium +172.2%
Contains more Calcium +43.1%
Contains more Iron +175%
Contains less Sodium -75.4%
Contains more Zinc +249.1%
Contains more Copper +541.7%
Contains more Manganese +4883.3%
Equal in Potassium - 449

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.
:
Contains more Vitamin B2 +162.4%
Contains more Vitamin B3 +170.1%
Contains more Vitamin B6 +138.4%
Contains more Vitamin B12 +58.4%
Contains more Vitamin A +13.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.4%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%
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% 4% 24% 20% 28% 52% 32% 13% 289% 0% 0%
Contains more Vitamin B2 +162.4%
Contains more Vitamin B3 +170.1%
Contains more Vitamin B6 +138.4%
Contains more Vitamin B12 +58.4%
Contains more Vitamin A +13.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +70.4%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +31.1%
Contains more Other +231.4%
Equal in Protein - 24.87
Equal in Water - 73.72
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +31.1%
Contains more Other +231.4%
Equal in Protein - 24.87
Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.7%
Contains more Polyunsaturated fat +85.1%
Contains more Monounsaturated Fat +11.9%
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains less Saturated Fat -10.7%
Contains more Polyunsaturated fat +85.1%
Contains more Monounsaturated Fat +11.9%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Sunfish Opinion
Protein 23.48g 24.87g Sunfish
Fats 1.18g 0.9g Alaska pollock
Calories 111kcal 114kcal Sunfish
Calcium 72mg 103mg Sunfish
Iron 0.56mg 1.54mg Sunfish
Magnesium 81mg 38mg Alaska pollock
Phosphorus 267mg 231mg Alaska pollock
Potassium 430mg 449mg Sunfish
Sodium 419mg 103mg Sunfish
Zinc 0.57mg 1.99mg Sunfish
Copper 0.06mg 0.385mg Sunfish
Manganese 0.018mg 0.897mg Sunfish
Selenium 44.1µg 16.2µg Alaska pollock
Vitamin A 51IU 58IU Sunfish
Vitamin A RAE 17µg 17µg
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin C 0mg 1mg Sunfish
Vitamin B1 0.054mg 0.092mg Sunfish
Vitamin B2 0.223mg 0.085mg Alaska pollock
Vitamin B3 3.949mg 1.462mg Alaska pollock
Vitamin B5 0.432mg 0.865mg Sunfish
Vitamin B6 0.329mg 0.138mg Alaska pollock
Folate 3µg 17µg Sunfish
Vitamin B12 3.66µg 2.31µg Alaska pollock
Choline 91.6mg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.279mg Sunfish
Threonine 1.029mg 1.09mg Sunfish
Isoleucine 1.082mg 1.146mg Sunfish
Leucine 1.908mg 2.022mg Sunfish
Lysine 2.157mg 2.284mg Sunfish
Methionine 0.696mg 0.736mg Sunfish
Phenylalanine 0.917mg 0.971mg Sunfish
Valine 1.21mg 1.281mg Sunfish
Histidine 0.691mg 0.732mg Sunfish
Cholesterol 86mg 86mg
Saturated Fat 0.159g 0.178g Alaska pollock
Omega-3 - DHA 0.423g 0.092g Alaska pollock
Omega-3 - EPA 0.086g 0.047g Alaska pollock
Omega-3 - DPA 0.027g 0.042g Sunfish
Monounsaturated Fat 0.134g 0.15g Sunfish
Polyunsaturated fat 0.583g 0.315g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Sunfish
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
36%
Sunfish
Minerals Daily Need Coverage Score
59%
Alaska pollock
66%
Sunfish

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 316mg)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (86 mg)
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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.