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Mackerel vs Alaska pollock - In-Depth Nutrition Comparison

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What are the differences between Mackerel and Alaska pollock?

  • Mackerel is richer than Alaska pollock in Vitamin B12, Vitamin D, Selenium, Vitamin E , Iron, Vitamin K, and Vitamin B6.
  • Mackerel's daily need coverage for Vitamin B12 is 348% more.
  • Mackerel has 78 times more Vitamin K than Alaska pollock. While Mackerel has 7.8µg of Vitamin K, Alaska pollock has only 0.1µg.
  • The amount of Saturated Fat in Alaska pollock is lower.

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

Infographic

Mackerel 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
Mackerel
Mackerel
4
:
4
Alaska pollock
Alaska pollock
Contains more Iron +150%
Contains more Potassium +20.9%
Contains more Zinc +93%
Contains more Copper +66.7%
Contains more Magnesium +35%
Contains less Sodium -90.6%
Equal in Calcium - 72
Equal in Phosphorus - 267
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Contains more Iron +150%
Contains more Potassium +20.9%
Contains more Zinc +93%
Contains more Copper +66.7%
Contains more Magnesium +35%
Contains less Sodium -90.6%
Equal in Calcium - 72
Equal in Phosphorus - 267

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
Mackerel
Mackerel
7
:
4
Alaska pollock
Alaska pollock
Contains more Vitamin A +207.8%
Contains more Vitamin E +750%
Contains more Vitamin D +1838.5%
Contains more Vitamin B6 +24.6%
Contains more Folate +400%
Contains more Vitamin B12 +227.9%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +19.7%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 A +207.8%
Contains more Vitamin E +750%
Contains more Vitamin D +1838.5%
Contains more Vitamin B6 +24.6%
Contains more Folate +400%
Contains more Vitamin B12 +227.9%
Contains more Vitamin K +7700%
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +17.4%
Contains more Vitamin B3 +19.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Alaska pollock
Alaska pollock
Contains more Fats +2027.1%
Contains more Other +692.9%
Contains more Protein +26.9%
Contains more Water +71.3%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 Fats +2027.1%
Contains more Other +692.9%
Contains more Protein +26.9%
Contains more Water +71.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +6109%
Contains more Polyunsaturated fat +965.2%
Contains less Saturated Fat -97.8%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +6109%
Contains more Polyunsaturated fat +965.2%
Contains less Saturated Fat -97.8%

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

All nutrients comparison - raw data values

Nutrient Mackerel Alaska pollock Opinion
Protein 18.5g 23.48g Alaska pollock
Fats 25.1g 1.18g Mackerel
Calories 305kcal 111kcal Mackerel
Calcium 66mg 72mg Alaska pollock
Iron 1.4mg 0.56mg Mackerel
Magnesium 60mg 81mg Alaska pollock
Phosphorus 254mg 267mg Alaska pollock
Potassium 520mg 430mg Mackerel
Sodium 4450mg 419mg Alaska pollock
Zinc 1.1mg 0.57mg Mackerel
Copper 0.1mg 0.06mg Mackerel
Vitamin A 157IU 51IU Mackerel
Vitamin A RAE 47µg 17µg Mackerel
Vitamin E 2.38mg 0.28mg Mackerel
Vitamin D 1006IU 51IU Mackerel
Vitamin D 25.2µg 1.3µg Mackerel
Vitamin B1 0.02mg 0.054mg Alaska pollock
Vitamin B2 0.19mg 0.223mg Alaska pollock
Vitamin B3 3.3mg 3.949mg Alaska pollock
Vitamin B5 0.432mg Alaska pollock
Vitamin B6 0.41mg 0.329mg Mackerel
Folate 15µg 3µg Mackerel
Vitamin B12 12µg 3.66µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan 0.263mg Alaska pollock
Threonine 1.029mg Alaska pollock
Isoleucine 1.082mg Alaska pollock
Leucine 1.908mg Alaska pollock
Lysine 2.157mg Alaska pollock
Methionine 0.696mg Alaska pollock
Phenylalanine 0.917mg Alaska pollock
Valine 1.21mg Alaska pollock
Histidine 0.691mg Alaska pollock
Cholesterol 95mg 86mg Alaska pollock
Saturated Fat 7.148g 0.159g Alaska pollock
Omega-3 - DHA 2.965g 0.423g Mackerel
Omega-3 - EPA 1.619g 0.086g Mackerel
Omega-3 - DPA 0.391g 0.027g Mackerel
Monounsaturated Fat 8.32g 0.134g Mackerel
Polyunsaturated fat 6.21g 0.583g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
212%
Mackerel
62%
Alaska pollock
Minerals Daily Need Coverage Score
114%
Mackerel
43%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Alaska pollock
Alaska pollock contains less Sodium (difference - 4031mg)
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 6.989g)
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 cheaper?
?
The foods are relatively equal in price ($7)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.