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Alaska pollock vs Swordfish - In-Depth Nutrition Comparison

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How are Alaska pollock and Swordfish different?

  • Alaska pollock is richer in Vitamin B12, Vitamin B2, and Magnesium, while Swordfish is higher in Vitamin D, Selenium, Vitamin B3, Vitamin B6, and Vitamin E .
  • Swordfish covers your daily need of Vitamin D 103% more than Alaska pollock.
  • Alaska pollock contains 4 times more Sodium than Swordfish. Alaska pollock contains 419mg of Sodium, while Swordfish contains 97mg.

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

Infographic

Alaska pollock vs Swordfish infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1100%
Contains more Iron +24.4%
Contains more Magnesium +131.4%
Contains more Copper +30.4%
Contains more Phosphorus +13.9%
Contains more Potassium +16%
Contains less Sodium -76.8%
Contains more Zinc +36.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +1100%
Contains more Iron +24.4%
Contains more Magnesium +131.4%
Contains more Copper +30.4%
Contains more Phosphorus +13.9%
Contains more Potassium +16%
Contains less Sodium -76.8%
Contains more Zinc +36.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +254%
Contains more Folate +50%
Contains more Vitamin B12 +125.9%
Contains more Vitamin A +152.9%
Contains more Vitamin E +760.7%
Contains more Vitamin D +1176.9%
Contains more Vitamin B1 +64.8%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B6 +86.9%
Equal in Vitamin B5 - 0.417
Equal in Vitamin K - 0.1
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 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin B2 +254%
Contains more Folate +50%
Contains more Vitamin B12 +125.9%
Contains more Vitamin A +152.9%
Contains more Vitamin E +760.7%
Contains more Vitamin D +1176.9%
Contains more Vitamin B1 +64.8%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B6 +86.9%
Equal in Vitamin B5 - 0.417
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Alaska pollock Swordfish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Swordfish Opinion
Net carbs 0g 0g
Protein 23.48g 23.45g Alaska pollock
Fats 1.18g 7.93g Swordfish
Carbs 0g 0g
Calories 111kcal 172kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 72mg 6mg Alaska pollock
Iron 0.56mg 0.45mg Alaska pollock
Magnesium 81mg 35mg Alaska pollock
Phosphorus 267mg 304mg Swordfish
Potassium 430mg 499mg Swordfish
Sodium 419mg 97mg Swordfish
Zinc 0.57mg 0.78mg Swordfish
Copper 0.06mg 0.046mg Alaska pollock
Vitamin A 51IU 129IU Swordfish
Vitamin E 0.28mg 2.41mg Swordfish
Vitamin D 51IU 666IU Swordfish
Vitamin D 1.3µg 16.6µg Swordfish
Vitamin C 0mg 0mg
Vitamin B1 0.054mg 0.089mg Swordfish
Vitamin B2 0.223mg 0.063mg Alaska pollock
Vitamin B3 3.949mg 9.254mg Swordfish
Vitamin B5 0.432mg 0.417mg Alaska pollock
Vitamin B6 0.329mg 0.615mg Swordfish
Folate 3µg 2µg Alaska pollock
Vitamin B12 3.66µg 1.62µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.265mg Swordfish
Threonine 1.029mg 1.035mg Swordfish
Isoleucine 1.082mg 1.088mg Swordfish
Leucine 1.908mg 1.919mg Swordfish
Lysine 2.157mg 2.168mg Swordfish
Methionine 0.696mg 0.699mg Swordfish
Phenylalanine 0.917mg 0.922mg Swordfish
Valine 1.21mg 1.216mg Swordfish
Histidine 0.691mg 0.695mg Swordfish
Cholesterol 86mg 78mg Swordfish
Trans Fat g 0.056g Alaska pollock
Saturated Fat 0.159g 1.911g Alaska pollock
Monounsaturated Fat 0.134g 3.544g Swordfish
Polyunsaturated fat 0.583g 1.368g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Alaska pollock
95
Swordfish
Mineral Summary Score
43
Alaska pollock
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Alaska pollock
141%
Swordfish
Carbohydrates
0%
Alaska pollock
0%
Swordfish
Fats
5%
Alaska pollock
37%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 322mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.752g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.