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  6. Fish, pollock, Alaska, cooked (not previously frozen) vs. Sardines

Fish, pollock, Alaska, cooked (not previously frozen) vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between fish, pollock, Alaska, cooked (not previously frozen) and sardines

  • Sardines are higher than fish, pollock, Alaska, cooked (not previously frozen) in phosphorus, calcium, iron, copper, zinc, polyunsaturated fat, and monounsaturated fat.
  • Sardines cover your daily phosphorus needs 41% more than fish, pollock, Alaska, cooked (not previously frozen).

Food varieties used in this article are Fish, pollock, Alaska, cooked (not previously frozen) and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Fish, pollock, Alaska, cooked (not previously frozen) vs Sardines 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 26% 3.9% 32% 11% 14% 12% 88% 22% 1.4% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -45.9%
Contains more CalciumCalcium +2838.5%
Contains more IronIron +906.9%
Contains more CopperCopper +332.6%
Contains more ZincZinc +197.7%
Contains more PhosphorusPhosphorus +137.9%
Contains more ManganeseManganese +881.8%
~equal in Magnesium ~39mg
~equal in Potassium ~397mg

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%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Fish, pollock, Alaska, cooked (not previously frozen) Sardines DV% diff.
Vitamin B12 8.94µg 373%
Selenium 52.7µg 96%
Phosphorus 206mg 490mg 41%
Calcium 13mg 382mg 37%
Polyunsaturated fat 0.097g 5.148g 34%
Vitamin B3 5.245mg 33%
Iron 0.29mg 2.92mg 33%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Cholesterol 74mg 142mg 23%
Fats 0.26g 11.45g 17%
Vitamin B2 0.227mg 17%
Copper 0.043mg 0.186mg 16%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Vitamin B6 0.167mg 13%
Vitamin B5 0.642mg 13%
Protein 19.42g 24.62g 10%
Monounsaturated fat 0.059g 3.869g 10%
Zinc 0.44mg 1.31mg 8%
Saturated fat 0.053g 1.528g 7%
Vitamin B1 0.08mg 7%
Calories 80kcal 208kcal 6%
Sodium 166mg 307mg 6%
Manganese 0.011mg 0.108mg 4%
Vitamin A 32µg 4%
Folate 10µg 3%
Vitamin K 2.6µg 2%
Potassium 364mg 397mg 1%
Magnesium 37mg 39mg 0%
Trans fat 0.001g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.027g 0.473g N/A
Omega-3 - DHA 0.06g 0.509g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.42 g
Fats: 0.26 g
Carbs: 0 g
Water: 79.34 g
Other: 0.98 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more WaterWater +33.1%
Contains more ProteinProtein +26.8%
Contains more FatsFats +4303.8%
Contains more OtherOther +340.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 28% 46%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.059 g
Polyunsaturated fat: Poly. Fat 0.097 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +6457.6%
Contains more Poly. FatPolyunsaturated fat +5207.2%

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, pollock, Alaska, cooked (not previously frozen) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173726/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.