Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe
  1. Home
  2. Foods
  3. Seafood
  4. Alaska pollock
  5. Compare
  6. Alaska pollock vs. Swordfish

Alaska pollock vs. Swordfish — In-Depth Nutrition Comparison

Compare

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
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
5
:
5
Swordfish
Swordfish
Contains more Calcium +1100%
Contains more Iron +24.4%
Contains more Magnesium +131.4%
Contains more Copper +30.4%
Contains more Manganese +38.5%
Contains more Phosphorus +13.9%
Contains more Potassium +16%
Contains less Sodium -76.8%
Contains more Zinc +36.8%
Contains more Selenium +55.3%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1100%
Contains more Iron +24.4%
Contains more Magnesium +131.4%
Contains more Copper +30.4%
Contains more Manganese +38.5%
Contains more Phosphorus +13.9%
Contains more Potassium +16%
Contains less Sodium -76.8%
Contains more Zinc +36.8%
Contains more Selenium +55.3%

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
4
:
6
Swordfish
Swordfish
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
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%
Swordfish
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
3
:
1
Swordfish
Swordfish
Contains more Other +369.4%
Contains more Fats +572%
Equal in Protein - 23.45
Equal in Water - 68.26
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Other +369.4%
Contains more Fats +572%
Equal in Protein - 23.45
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +2544.8%
Contains more Polyunsaturated fat +134.6%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +2544.8%
Contains more Polyunsaturated fat +134.6%

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 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
Protein 23.48g 23.45g Alaska pollock
Fats 1.18g 7.93g Swordfish
Calories 111kcal 172kcal Swordfish
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
Manganese 0.018mg 0.013mg Alaska pollock
Selenium 44.1µg 68.5µg Swordfish
Vitamin A 51IU 129IU Swordfish
Vitamin A RAE 17µg 43µg Swordfish
Vitamin E 0.28mg 2.41mg Swordfish
Vitamin D 51IU 666IU Swordfish
Vitamin D 1.3µg 16.6µg Swordfish
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 0.056g Alaska pollock
Saturated Fat 0.159g 1.911g Alaska pollock
Omega-3 - DHA 0.423g 0.772g Swordfish
Omega-3 - EPA 0.086g 0.127g Swordfish
Omega-3 - DPA 0.027g 0.168g Swordfish
Monounsaturated Fat 0.134g 3.544g Swordfish
Polyunsaturated fat 0.583g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g 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

People also compare

Alaska pollock
Alaska pollock vs Salmon raw
Salmon raw
Alaska pollock
Alaska pollock vs Caviar
Caviar
Alaska pollock
Alaska pollock vs Sardine
Sardine
Swordfish
Swordfish vs Tuna
Tuna
Swordfish
Swordfish vs Sardine
Sardine
Swordfish
Swordfish vs Mackerel
Mackerel

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
95%
Swordfish
Minerals Daily Need Coverage Score
59%
Alaska pollock
64%
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.