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Fish oil vs. Pollock — In-Depth Nutrition Comparison

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What are the differences between fish oil and pollock?

  • Pollock is richer than fish oil in vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, magnesium, and vitamin B2.
  • Fish oil's daily need coverage for cholesterol is 227% more.
  • Fish oil has 134 times more saturated fat than pollock. While fish oil has 21.29g of saturated fat, pollock has only 0.159g.

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

Infographic

Fish oil vs 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" 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Pollock
12
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +8374.6%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 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 +42111.9%
Contains more Poly. FatPolyunsaturated fat +2576.5%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Pollock DV% diff.
Cholesterol 766mg 86mg 227%
Vitamin B12 0µg 3.66µg 153%
Fats 100g 1.18g 152%
Monounsaturated fat 56.564g 0.134g 141%
Polyunsaturated fat 15.604g 0.583g 100%
Saturated fat 21.29g 0.159g 96%
Selenium 0µg 44.1µg 80%
Protein 0g 23.48g 47%
Calories 902kcal 111kcal 40%
Phosphorus 0mg 267mg 38%
Vitamin B6 0mg 0.329mg 25%
Vitamin B3 0mg 3.949mg 25%
Magnesium 0mg 81mg 19%
Sodium 0mg 419mg 18%
Choline 91.6mg 17%
Vitamin B2 0mg 0.223mg 17%
Potassium 0mg 430mg 13%
Vitamin B5 0mg 0.432mg 9%
Copper 0mg 0.06mg 7%
Vitamin D 1.3µg 7%
Iron 0mg 0.56mg 7%
Calcium 0mg 72mg 7%
Vitamin D 51IU 6%
Vitamin B1 0mg 0.054mg 5%
Zinc 0mg 0.57mg 5%
Vitamin E 0.28mg 2%
Vitamin A 0µg 17µg 2%
Manganese 0mg 0.018mg 1%
Folate 0µg 3µg 1%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0%
Threonine 1.029mg 0%
Isoleucine 1.082mg 0%
Leucine 1.908mg 0%
Lysine 2.157mg 0%
Methionine 0.696mg 0%
Phenylalanine 0.917mg 0%
Valine 1.21mg 0%
Histidine 0.691mg 0%
Omega-3 - EPA 6.273g 0.086g N/A
Omega-3 - DHA 4.206g 0.423g N/A
Omega-3 - DPA 0.619g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
0%
Fish oil
60%
Pollock
Minerals Daily Need Coverage Score
0%
Fish oil
59%
Pollock

Comparison summary

Which food is lower in Cholesterol?
Pollock
Pollock is lower in Cholesterol (difference - 680mg)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 21.131g)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 419mg)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/nutrients
  2. 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.