Sardines vs. Pollock — In-Depth Nutrition Comparison

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A recap on the differences between sardines and pollock

Sardines are higher in vitamin B12, phosphorus, calcium, iron, vitamin D*, fats, selenium, and copper, yet pollock is higher in vitamin B6.
Sardines cover your daily vitamin B12 needs 220% more than pollock.
Sardines contain 10 times more fats than pollock. While sardines contain 11.45g of fats, pollock contains only 1.18g.
The amount of cholesterol in 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).

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sardines

Pollock

Contains more CalciumCalcium	+430.6%
Contains more IronIron	+421.4%
Contains more CopperCopper	+210%
Contains more ZincZinc	+129.8%
Contains more PhosphorusPhosphorus	+83.5%
Contains less SodiumSodium	-26.7%
Contains more ManganeseManganese	+500%
Contains more SeleniumSelenium	+19.5%

Contains more MagnesiumMagnesium

+107.7%

~equal in Potassium ~430mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sardines

Pollock

Contains more Vitamin DVitamin D	+269.2%
Contains more Vitamin AVitamin A	+88.2%
Contains more Vitamin EVitamin E	+628.6%
Contains more Vitamin B1Vitamin B1	+48.1%
Contains more Vitamin B3Vitamin B3	+32.8%
Contains more Vitamin B5Vitamin B5	+48.6%
Contains more Vitamin B12Vitamin B12	+144.3%
Contains more Vitamin KVitamin K	+2500%
Contains more FolateFolate	+233.3%

Contains more Vitamin B6Vitamin B6

+97%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.223mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	8.94µg	3.66µg	220%
Phosphorus	490mg	267mg	32%
Calcium	382mg	72mg	31%
Iron	2.92mg	0.56mg	30%
Polyunsaturated fat	5.148g	0.583g	30%
Cholesterol	142mg	86mg	19%
Vitamin D*	193 IU	51 IU	18%
Vitamin D	4.8µg	1.3µg	18%
Fats	11.45g	1.18g	16%
Selenium	52.7µg	44.1µg	16%
Copper	0.186mg	0.06mg	14%
Vitamin E	2.04mg	0.28mg	12%
Vitamin B6	0.167mg	0.329mg	12%
Magnesium	39mg	81mg	10%
Monounsaturated fat	3.869g	0.134g	9%
Vitamin B3	5.245mg	3.949mg	8%
Zinc	1.31mg	0.57mg	7%
Saturated fat	1.528g	0.159g	6%
Calories	208kcal	111kcal	5%
Sodium	307mg	419mg	5%
Manganese	0.108mg	0.018mg	4%
Vitamin B5	0.642mg	0.432mg	4%
Choline	75mg	91.6mg	3%
Protein	24.62g	23.48g	2%
Vitamin A	32µg	17µg	2%
Vitamin B1	0.08mg	0.054mg	2%
Vitamin K	2.6µg	0.1µg	2%
Folate	10µg	3µg	2%
Potassium	397mg	430mg	1%
Protein per 100 calories	12g	21g	N/A
Calories per 10 g protein	84kcal	47kcal	N/A
Weight per 100 calories	48g	90g	N/A
Unsaturated / Saturated Fat ratio	5.9	4.5	N/A
Vitamin B2	0.227mg	0.223mg	0%
Tryptophan	0.276mg	0.263mg	0%
Threonine	1.079mg	1.029mg	0%
Isoleucine	1.134mg	1.082mg	0%
Leucine	2.001mg	1.908mg	0%
Lysine	2.26mg	2.157mg	0%
Methionine	0.729mg	0.696mg	0%
Phenylalanine	0.961mg	0.917mg	0%
Valine	1.268mg	1.21mg	0%
Histidine	0.725mg	0.691mg	0%
Omega-3 (EPA)	0.473g	0.086g	N/A
Omega-3 (DHA)	0.509g	0.423g	N/A
Omega-3 (DPA)	0g	0.027g	N/A