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.
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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
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Calcium
+1100%
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Iron
+24.4%
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Magnesium
+131.4%
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Copper
+30.4%
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Phosphorus
+13.9%
Contains
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Potassium
+16%
Contains
less
Sodium
-76.8%
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Zinc
+36.8%
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Calcium
+1100%
Contains
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Iron
+24.4%
Contains
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Magnesium
+131.4%
Contains
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Copper
+30.4%
Contains
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Phosphorus
+13.9%
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Potassium
+16%
Contains
less
Sodium
-76.8%
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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
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Vitamin B2
+254%
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Folate
+50%
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Vitamin B12
+125.9%
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Vitamin A
+152.9%
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Vitamin E
+760.7%
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Vitamin D
+1176.9%
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Vitamin B1
+64.8%
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Vitamin B3
+134.3%
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Vitamin B6
+86.9%
Equal in Vitamin B5 - 0.417
Equal in Vitamin K - 0.1
Contains
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Vitamin B2
+254%
Contains
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Folate
+50%
Contains
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Vitamin B12
+125.9%
Contains
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Vitamin A
+152.9%
Contains
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Vitamin E
+760.7%
Contains
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Vitamin D
+1176.9%
Contains
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Vitamin B1
+64.8%
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Vitamin B3
+134.3%
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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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 0g | |
| Protein | 23.48g | 23.45g |
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| Fats | 1.18g | 7.93g |
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| Carbs | 0g | 0g | |
| Calories | 111kcal | 172kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0g | 0g | |
| Fiber | 0g | 0g | |
| Calcium | 72mg | 6mg |
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| Iron | 0.56mg | 0.45mg |
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| Magnesium | 81mg | 35mg |
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| Phosphorus | 267mg | 304mg |
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| Potassium | 430mg | 499mg |
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| Sodium | 419mg | 97mg |
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| Zinc | 0.57mg | 0.78mg |
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| Copper | 0.06mg | 0.046mg |
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| Vitamin A | 51IU | 129IU |
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| Vitamin E | 0.28mg | 2.41mg |
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| Vitamin D | 51IU | 666IU |
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| Vitamin D | 1.3µg | 16.6µg |
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| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.054mg | 0.089mg |
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| Vitamin B2 | 0.223mg | 0.063mg |
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| Vitamin B3 | 3.949mg | 9.254mg |
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| Vitamin B5 | 0.432mg | 0.417mg |
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| Vitamin B6 | 0.329mg | 0.615mg |
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| Folate | 3µg | 2µg |
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| Vitamin B12 | 3.66µg | 1.62µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.263mg | 0.265mg |
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| Threonine | 1.029mg | 1.035mg |
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| Isoleucine | 1.082mg | 1.088mg |
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| Leucine | 1.908mg | 1.919mg |
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| Lysine | 2.157mg | 2.168mg |
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| Methionine | 0.696mg | 0.699mg |
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| Phenylalanine | 0.917mg | 0.922mg |
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| Valine | 1.21mg | 1.216mg |
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| Histidine | 0.691mg | 0.695mg |
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| Cholesterol | 86mg | 78mg |
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| Trans Fat | g | 0.056g |
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| Saturated Fat | 0.159g | 1.911g |
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| Monounsaturated Fat | 0.134g | 3.544g |
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| Polyunsaturated fat | 0.583g | 1.368g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
95
Mineral Summary Score
43
33
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%
141%
Carbohydrates
0%
0%
Fats
5%
37%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 322mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock is lower in Saturated Fat (difference - 1.752g)
Which food contains less Sugar?
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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.