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  6. Alaska pollock vs. Whitefish

Alaska pollock vs. Whitefish — In-Depth Nutrition Comparison

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Significant differences between Alaska pollock and Whitefish

  • Alaska pollock has more Vitamin B12, Selenium, Magnesium, and Vitamin B2, however, Whitefish is richer in Phosphorus, Vitamin B1, Vitamin B5, and Zinc.
  • Alaska pollock covers your daily Vitamin B12 needs 113% more than Whitefish.
  • Whitefish has 6 times less Sodium than Alaska pollock. Alaska pollock has 419mg of Sodium, while Whitefish has 65mg.

Specific food types used in this comparison are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Alaska pollock vs Whitefish 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
Whitefish
Whitefish
Contains more Calcium +118.2%
Contains more Iron +19.1%
Contains more Magnesium +92.9%
Contains more Selenium +172.2%
Contains more Phosphorus +29.6%
Contains less Sodium -84.5%
Contains more Zinc +122.8%
Contains more Copper +53.3%
Contains more Manganese +377.8%
Equal in Potassium - 406
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Calcium +118.2%
Contains more Iron +19.1%
Contains more Magnesium +92.9%
Contains more Selenium +172.2%
Contains more Phosphorus +29.6%
Contains less Sodium -84.5%
Contains more Zinc +122.8%
Contains more Copper +53.3%
Contains more Manganese +377.8%
Equal in Potassium - 406

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
6
:
5
Whitefish
Whitefish
Contains more Vitamin B2 +44.8%
Contains more Vitamin B12 +281.3%
Contains more Vitamin A +156.9%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%
Equal in Vitamin B3 - 3.846
Equal in Vitamin B6 - 0.346
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%
Whitefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0%
Contains more Vitamin B2 +44.8%
Contains more Vitamin B12 +281.3%
Contains more Vitamin A +156.9%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%
Equal in Vitamin B3 - 3.846
Equal in Vitamin B6 - 0.346

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
3
Whitefish
Whitefish
Contains more Water +13.2%
Contains more Fats +536.4%
Contains more Other +73.4%
Equal in Protein - 24.47
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Whitefish
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more Water +13.2%
Contains more Fats +536.4%
Contains more Other +73.4%
Equal in Protein - 24.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Whitefish
Whitefish
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +1809.7%
Contains more Polyunsaturated fat +372.6%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Whitefish
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Contains less Saturated Fat -86.3%
Contains more Monounsaturated Fat +1809.7%
Contains more Polyunsaturated fat +372.6%

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Whitefish Opinion
Protein 23.48g 24.47g Whitefish
Fats 1.18g 7.51g Whitefish
Calories 111kcal 172kcal Whitefish
Calcium 72mg 33mg Alaska pollock
Iron 0.56mg 0.47mg Alaska pollock
Magnesium 81mg 42mg Alaska pollock
Phosphorus 267mg 346mg Whitefish
Potassium 430mg 406mg Alaska pollock
Sodium 419mg 65mg Whitefish
Zinc 0.57mg 1.27mg Whitefish
Copper 0.06mg 0.092mg Whitefish
Manganese 0.018mg 0.086mg Whitefish
Selenium 44.1µg 16.2µg Alaska pollock
Vitamin A 51IU 131IU Whitefish
Vitamin A RAE 17µg 39µg Whitefish
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.054mg 0.171mg Whitefish
Vitamin B2 0.223mg 0.154mg Alaska pollock
Vitamin B3 3.949mg 3.846mg Alaska pollock
Vitamin B5 0.432mg 0.865mg Whitefish
Vitamin B6 0.329mg 0.346mg Whitefish
Folate 3µg 17µg Whitefish
Vitamin B12 3.66µg 0.96µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.274mg Whitefish
Threonine 1.029mg 1.073mg Whitefish
Isoleucine 1.082mg 1.128mg Whitefish
Leucine 1.908mg 1.989mg Whitefish
Lysine 2.157mg 2.248mg Whitefish
Methionine 0.696mg 0.724mg Whitefish
Phenylalanine 0.917mg 0.955mg Whitefish
Valine 1.21mg 1.261mg Whitefish
Histidine 0.691mg 0.721mg Whitefish
Cholesterol 86mg 77mg Whitefish
Saturated Fat 0.159g 1.162g Alaska pollock
Omega-3 - DHA 0.423g 1.206g Whitefish
Omega-3 - EPA 0.086g 0.406g Whitefish
Omega-3 - DPA 0.027g 0.209g Whitefish
Monounsaturated Fat 0.134g 2.559g Whitefish
Polyunsaturated fat 0.583g 2.755g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Whitefish
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
62%
Alaska pollock
35%
Whitefish
Minerals Daily Need Coverage Score
59%
Alaska pollock
41%
Whitefish

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 354mg)
Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 9mg)
Which food is cheaper?
Whitefish
Whitefish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.003g)
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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.