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Mackerel vs. Alaska pollock — In-Depth Nutrition Comparison

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The main differences between Mackerel and Alaska pollock

  • Mackerel is richer than Alaska pollock in Vitamin B12, Vitamin B3, Vitamin B2, Selenium, Iron, Vitamin B5, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Vitamin B12 from Mackerel is 639% higher.
  • Mackerel contains 26 times more Saturated Fat than Alaska pollock. Mackerel contains 4.176g of Saturated Fat, while Alaska pollock contains 0.159g.

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

Infographic

Mackerel vs Alaska pollock infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more MagnesiumMagnesium +19.8%
Contains more IronIron +180.4%
Contains more CopperCopper +56.7%
Contains more ZincZinc +64.9%
Contains less SodiumSodium -80.2%
Contains more SeleniumSelenium +17%
Contains more CalciumCalcium +380%
~equal in Potassium ~430mg
~equal in Phosphorus ~267mg
~equal in Manganese ~0.018mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +252.9%
Contains more Vitamin B1Vitamin B1 +194.4%
Contains more Vitamin B2Vitamin B2 +84.8%
Contains more Vitamin B3Vitamin B3 +73.5%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin B12Vitamin B12 +419.1%
Contains more FolateFolate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +1409.3%
Contains more OtherOther +200%
Contains more WaterWater +38.3%
~equal in Protein ~23.48g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated Fat: Sat. Fat 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
18% 15% 67%
Saturated Fat: Sat. Fat 0.159 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated Fat +5128.4%
Contains more Poly. FatPolyunsaturated fat +637.6%
Contains less Sat. FatSaturated Fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Alaska pollock
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Alaska pollock Opinion
Calories 262kcal 111kcal Mackerel
Protein 23.85g 23.48g Mackerel
Fats 17.81g 1.18g Mackerel
Vitamin C 0.4mg 0mg Mackerel
Cholesterol 75mg 86mg Mackerel
Vitamin D 51IU Alaska pollock
Magnesium 97mg 81mg Mackerel
Calcium 15mg 72mg Alaska pollock
Potassium 401mg 430mg Alaska pollock
Iron 1.57mg 0.56mg Mackerel
Copper 0.094mg 0.06mg Mackerel
Zinc 0.94mg 0.57mg Mackerel
Phosphorus 278mg 267mg Mackerel
Sodium 83mg 419mg Mackerel
Vitamin A 180IU 51IU Mackerel
Vitamin A RAE 54µg 17µg Mackerel
Vitamin E 0.28mg Alaska pollock
Vitamin D 1.3µg Alaska pollock
Manganese 0.02mg 0.018mg Mackerel
Selenium 51.6µg 44.1µg Mackerel
Vitamin B1 0.159mg 0.054mg Mackerel
Vitamin B2 0.412mg 0.223mg Mackerel
Vitamin B3 6.85mg 3.949mg Mackerel
Vitamin B5 0.99mg 0.432mg Mackerel
Vitamin B6 0.46mg 0.329mg Mackerel
Vitamin B12 19µg 3.66µg Mackerel
Vitamin K 0.1µg Alaska pollock
Folate 2µg 3µg Alaska pollock
Choline 91.6mg Alaska pollock
Saturated Fat 4.176g 0.159g Alaska pollock
Monounsaturated Fat 7.006g 0.134g Mackerel
Polyunsaturated fat 4.3g 0.583g Mackerel
Tryptophan 0.267mg 0.263mg Mackerel
Threonine 1.045mg 1.029mg Mackerel
Isoleucine 1.099mg 1.082mg Mackerel
Leucine 1.938mg 1.908mg Mackerel
Lysine 2.19mg 2.157mg Mackerel
Methionine 0.706mg 0.696mg Mackerel
Phenylalanine 0.931mg 0.917mg Mackerel
Valine 1.228mg 1.21mg Mackerel
Histidine 0.702mg 0.691mg Mackerel
Omega-3 - EPA 0.504g 0.086g Mackerel
Omega-3 - DHA 0.699g 0.423g Mackerel
Omega-3 - DPA 0.106g 0.027g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Alaska pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
217%
Mackerel
61%
Alaska pollock
Minerals Daily Need Coverage Score
64%
Mackerel
59%
Alaska pollock

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 336mg)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 4.017g)
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 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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.