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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +421.4%
Contains more Calcium +430.6%
Contains more Copper +210%
Contains more Zinc +129.8%
Contains more Phosphorus +83.5%
Contains less Sodium -26.7%
Contains more Magnesium +107.7%
Equal in Potassium - 430
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 22% 38% 58% 20% 16% 115% 55%
Contains more Iron +421.4%
Contains more Calcium +430.6%
Contains more Copper +210%
Contains more Zinc +129.8%
Contains more Phosphorus +83.5%
Contains less Sodium -26.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sardine
10
:
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 Vitamin B12 +144.3%
Contains more Vitamin K +2500%
Contains more Folate +233.3%
Contains more Vitamin B6 +97%
Equal in Vitamin B2 - 0.223
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 4% 6% 39% 14% 52% 75% 26% 76% 458% 1% 3%
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 Vitamin B12 +144.3%
Contains more Vitamin K +2500%
Contains more Folate +233.3%
Contains more Vitamin B6 +97%
Equal in Vitamin B2 - 0.223

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
62
Alaska pollock
Mineral Summary Score
79
Sardine
43
Alaska pollock

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
141%
Alaska pollock
Carbohydrates
0%
Sardine
0%
Alaska pollock
Fats
53%
Sardine
5%
Alaska pollock

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Alaska pollock
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
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Alaska pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

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)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Sardine Alaska pollock Opinion
Calories 208 111 Sardine
Protein 24.62 23.48 Sardine
Fats 11.45 1.18 Sardine
Vitamin C 0 0
Carbs 0 0
Cholesterol 142 86 Alaska pollock
Vitamin D 193 51 Sardine
Iron 2.92 0.56 Sardine
Calcium 382 72 Sardine
Potassium 397 430 Alaska pollock
Magnesium 39 81 Alaska pollock
Sugar 0 0
Fiber 0 0
Copper 0.186 0.06 Sardine
Zinc 1.31 0.57 Sardine
Starch
Phosphorus 490 267 Sardine
Sodium 307 419 Sardine
Vitamin A 108 51 Sardine
Vitamin E 2.04 0.28 Sardine
Vitamin D 4.8 1.3 Sardine
Vitamin B1 0.08 0.054 Sardine
Vitamin B2 0.227 0.223 Sardine
Vitamin B3 5.245 3.949 Sardine
Vitamin B5 0.642 0.432 Sardine
Vitamin B6 0.167 0.329 Alaska pollock
Vitamin B12 8.94 3.66 Sardine
Vitamin K 2.6 0.1 Sardine
Folate 10 3 Sardine
Trans Fat
Saturated Fat 1.528 0.159 Alaska pollock
Monounsaturated Fat 3.869 0.134 Sardine
Polyunsaturated fat 5.148 0.583 Sardine
Tryptophan 0.276 0.263 Sardine
Threonine 1.079 1.029 Sardine
Isoleucine 1.134 1.082 Sardine
Leucine 2.001 1.908 Sardine
Lysine 2.26 2.157 Sardine
Methionine 0.729 0.696 Sardine
Phenylalanine 0.961 0.917 Sardine
Valine 1.268 1.21 Sardine
Histidine 0.725 0.691 Sardine
Fructose

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.