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  6. Sardine vs. Alaska pollock

Sardine vs. Alaska pollock — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Alaska pollock

  • Sardine is higher in Vitamin B12, Phosphorus, Calcium, Iron, Vitamin D, Selenium, Copper, and Vitamin E , yet Alaska pollock is higher in Vitamin B6.
  • Sardine covers your daily Vitamin B12 needs 220% more than Alaska pollock.
  • Sardine contains 7 times more Vitamin E than Alaska pollock. While Sardine contains 2.04mg of Vitamin E , Alaska pollock contains only 0.28mg.
  • The amount of Cholesterol in Alaska pollock is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Sardine 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
8
:
2
Alaska pollock
Alaska pollock
Contains more Calcium +430.6%
Contains more Iron +421.4%
Contains more Phosphorus +83.5%
Contains less Sodium -26.7%
Contains more Zinc +129.8%
Contains more Copper +210%
Contains more Manganese +500%
Contains more Selenium +19.5%
Contains more Magnesium +107.7%
Equal in Potassium - 430
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains more Calcium +430.6%
Contains more Iron +421.4%
Contains more Phosphorus +83.5%
Contains less Sodium -26.7%
Contains more Zinc +129.8%
Contains more Copper +210%
Contains more Manganese +500%
Contains more Selenium +19.5%
Contains more Magnesium +107.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
10
:
1
Alaska pollock
Alaska pollock
Contains more Vitamin A +111.8%
Contains more Vitamin E +628.6%
Contains more Vitamin D +269.2%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +48.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +144.3%
Contains more Vitamin K +2500%
Contains more Vitamin B6 +97%
Equal in Vitamin B2 - 0.223
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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 +111.8%
Contains more Vitamin E +628.6%
Contains more Vitamin D +269.2%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +48.6%
Contains more Folate +233.3%
Contains more Vitamin B12 +144.3%
Contains more Vitamin K +2500%
Contains more Vitamin B6 +97%
Equal in Vitamin B2 - 0.223

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
1
Alaska pollock
Alaska pollock
Contains more Fats +870.3%
Contains more Other +155.6%
Contains more Water +23.6%
Equal in Protein - 23.48
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +870.3%
Contains more Other +155.6%
Contains more Water +23.6%
Equal in Protein - 23.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +2787.3%
Contains more Polyunsaturated fat +783%
Contains less Saturated Fat -89.6%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 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 +2787.3%
Contains more Polyunsaturated fat +783%
Contains less Saturated Fat -89.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Alaska pollock Opinion
Protein 24.62g 23.48g Sardine
Fats 11.45g 1.18g Sardine
Calories 208kcal 111kcal Sardine
Calcium 382mg 72mg Sardine
Iron 2.92mg 0.56mg Sardine
Magnesium 39mg 81mg Alaska pollock
Phosphorus 490mg 267mg Sardine
Potassium 397mg 430mg Alaska pollock
Sodium 307mg 419mg Sardine
Zinc 1.31mg 0.57mg Sardine
Copper 0.186mg 0.06mg Sardine
Manganese 0.108mg 0.018mg Sardine
Selenium 52.7µg 44.1µg Sardine
Vitamin A 108IU 51IU Sardine
Vitamin A RAE 32µg 17µg Sardine
Vitamin E 2.04mg 0.28mg Sardine
Vitamin D 193IU 51IU Sardine
Vitamin D 4.8µg 1.3µg Sardine
Vitamin B1 0.08mg 0.054mg Sardine
Vitamin B2 0.227mg 0.223mg Sardine
Vitamin B3 5.245mg 3.949mg Sardine
Vitamin B5 0.642mg 0.432mg Sardine
Vitamin B6 0.167mg 0.329mg Alaska pollock
Folate 10µg 3µg Sardine
Vitamin B12 8.94µg 3.66µg Sardine
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.263mg Sardine
Threonine 1.079mg 1.029mg Sardine
Isoleucine 1.134mg 1.082mg Sardine
Leucine 2.001mg 1.908mg Sardine
Lysine 2.26mg 2.157mg Sardine
Methionine 0.729mg 0.696mg Sardine
Phenylalanine 0.961mg 0.917mg Sardine
Valine 1.268mg 1.21mg Sardine
Histidine 0.725mg 0.691mg Sardine
Cholesterol 142mg 86mg Alaska pollock
Saturated Fat 1.528g 0.159g Alaska pollock
Omega-3 - DHA 0.509g 0.423g Sardine
Omega-3 - EPA 0.473g 0.086g Sardine
Omega-3 - DPA 0g 0.027g Alaska pollock
Monounsaturated Fat 3.869g 0.134g Sardine
Polyunsaturated fat 5.148g 0.583g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Alaska pollock
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
131%
Sardine
62%
Alaska pollock
Minerals Daily Need Coverage Score
94%
Sardine
59%
Alaska pollock

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 112mg)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.369g)
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)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.