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Cod vs Alaska pollock - In-Depth Nutrition Comparison

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Important differences between Cod and Alaska pollock

  • Cod has more Vitamin B5, however Alaska pollock has more Vitamin B12, Selenium, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Vitamin B6.
  • Cod's daily need coverage for Vitamin B5 is 3051% more.
  • Cod is lower in Cholesterol.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Cod vs Alaska pollock 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
Cod
1
:
7
Alaska pollock
Alaska pollock
Contains less Sodium -87.1%
Contains more Calcium +350%
Contains more Iron +47.4%
Contains more Magnesium +153.1%
Contains more Phosphorus +31.5%
Contains more Zinc +26.7%
Contains more Copper +114.3%
Equal in Potassium - 430
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Contains less Sodium -87.1%
Contains more Calcium +350%
Contains more Iron +47.4%
Contains more Magnesium +153.1%
Contains more Phosphorus +31.5%
Contains more Zinc +26.7%
Contains more Copper +114.3%
Equal in Potassium - 430

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
Cod
Cod
5
:
6
Alaska pollock
Alaska pollock
Contains more Vitamin E +128.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.7%
Contains more Vitamin B5 +35316.7%
Contains more Folate +133.3%
Contains more Vitamin A +27.5%
Contains more Vitamin D +44.4%
Contains more Vitamin B2 +243.1%
Contains more Vitamin B3 +91.4%
Contains more Vitamin B6 +34.3%
Contains more Vitamin B12 +302.2%
Equal in Vitamin K - 0.1
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 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%
Contains more Vitamin E +128.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.7%
Contains more Vitamin B5 +35316.7%
Contains more Folate +133.3%
Contains more Vitamin A +27.5%
Contains more Vitamin D +44.4%
Contains more Vitamin B2 +243.1%
Contains more Vitamin B3 +91.4%
Contains more Vitamin B6 +34.3%
Contains more Vitamin B12 +302.2%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Alaska pollock
Alaska pollock
Contains more Water +10.3%
Contains more Protein +31.8%
Contains more Fats +76.1%
Contains more Other +463.3%
Equal in Water - 73.65
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more Water +10.3%
Contains more Protein +31.8%
Contains more Fats +76.1%
Contains more Other +463.3%
Equal in Water - 73.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Alaska pollock
Alaska pollock
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +42.6%
Contains more Polyunsaturated fat +152.4%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +42.6%
Contains more Polyunsaturated fat +152.4%

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.
Cod Alaska pollock
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Alaska pollock Opinion
Protein 17.81g 23.48g Alaska pollock
Fats 0.67g 1.18g Alaska pollock
Calories 82kcal 111kcal Alaska pollock
Calcium 16mg 72mg Alaska pollock
Iron 0.38mg 0.56mg Alaska pollock
Magnesium 32mg 81mg Alaska pollock
Phosphorus 203mg 267mg Alaska pollock
Potassium 413mg 430mg Alaska pollock
Sodium 54mg 419mg Cod
Zinc 0.45mg 0.57mg Alaska pollock
Copper 0.028mg 0.06mg Alaska pollock
Vitamin A 40IU 51IU Alaska pollock
Vitamin A RAE 12µg 17µg Alaska pollock
Vitamin E 0.64mg 0.28mg Cod
Vitamin D 36IU 51IU Alaska pollock
Vitamin D 0.9µg 1.3µg Alaska pollock
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.054mg Cod
Vitamin B2 0.065mg 0.223mg Alaska pollock
Vitamin B3 2.063mg 3.949mg Alaska pollock
Vitamin B5 153mg 0.432mg Cod
Vitamin B6 0.245mg 0.329mg Alaska pollock
Folate 7µg 3µg Cod
Vitamin B12 0.91µg 3.66µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.199mg 0.263mg Alaska pollock
Threonine 0.781mg 1.029mg Alaska pollock
Isoleucine 0.821mg 1.082mg Alaska pollock
Leucine 1.447mg 1.908mg Alaska pollock
Lysine 1.635mg 2.157mg Alaska pollock
Methionine 0.527mg 0.696mg Alaska pollock
Phenylalanine 0.695mg 0.917mg Alaska pollock
Valine 0.917mg 1.21mg Alaska pollock
Histidine 0.524mg 0.691mg Alaska pollock
Cholesterol 43mg 86mg Cod
Saturated Fat 0.131g 0.159g Cod
Omega-3 - DHA 0.12g 0.423g Alaska pollock
Omega-3 - EPA 0.064g 0.086g Alaska pollock
Omega-3 - DPA 0.01g 0.027g Alaska pollock
Monounsaturated Fat 0.094g 0.134g Alaska pollock
Polyunsaturated fat 0.231g 0.583g Alaska pollock

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
790%
Cod
62%
Alaska pollock
Minerals Daily Need Coverage Score
24%
Cod
43%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 365mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
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 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.