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Rainbow trout vs. Alaska pollock — In-Depth Nutrition Comparison

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What are the differences between Rainbow trout and Alaska pollock?

  • Rainbow trout is higher in Vitamin D, Vitamin B12, Vitamin B5, Vitamin E , and Vitamin B3, yet Alaska pollock is higher in Selenium, Magnesium, and Vitamin B2.
  • Rainbow trout's daily need coverage for Vitamin D is 97% more.
  • Rainbow trout has 8 times more Vitamin E than Alaska pollock. While Rainbow trout has 2.34mg of Vitamin E , Alaska pollock has only 0.28mg.
  • The amount of Cholesterol in Rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this article.

Infographic

Rainbow trout 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.
Contains less Sodium -87.8%
Contains more Calcium +188%
Contains more Iron +80.6%
Contains more Magnesium +224%
Contains more Phosphorus +18.1%
Contains more Potassium +14.1%
Contains more Zinc +26.7%
Contains more Copper +30.4%
Contains more Manganese +63.6%
Contains more Selenium +86.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains less Sodium -87.8%
Contains more Calcium +188%
Contains more Iron +80.6%
Contains more Magnesium +224%
Contains more Phosphorus +18.1%
Contains more Potassium +14.1%
Contains more Zinc +26.7%
Contains more Copper +30.4%
Contains more Manganese +63.6%
Contains more Selenium +86.9%

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.
:
Contains more Vitamin A +449%
Contains more Vitamin E +735.7%
Contains more Vitamin D +1123.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +41%
Contains more Vitamin B5 +285.9%
Contains more Folate +266.7%
Contains more Vitamin B12 +17.5%
Contains more Vitamin B2 +147.8%
Equal in Vitamin B6 - 0.329
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
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 +449%
Contains more Vitamin E +735.7%
Contains more Vitamin D +1123.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +41%
Contains more Vitamin B5 +285.9%
Contains more Folate +266.7%
Contains more Vitamin B12 +17.5%
Contains more Vitamin B2 +147.8%
Equal in Vitamin B6 - 0.329
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +423.7%
Contains more Protein +17.8%
Contains more Other +2012.5%
Equal in Water - 73.65
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 Fats +423.7%
Contains more Protein +17.8%
Contains more Other +2012.5%
Equal in Water - 73.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1376.9%
Contains more Polyunsaturated fat +158.5%
Contains less Saturated Fat -88.5%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +1376.9%
Contains more Polyunsaturated fat +158.5%
Contains less Saturated Fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Alaska pollock Opinion
Protein 19.94g 23.48g Alaska pollock
Fats 6.18g 1.18g Rainbow trout
Calories 141kcal 111kcal Rainbow trout
Calcium 25mg 72mg Alaska pollock
Iron 0.31mg 0.56mg Alaska pollock
Magnesium 25mg 81mg Alaska pollock
Phosphorus 226mg 267mg Alaska pollock
Potassium 377mg 430mg Alaska pollock
Sodium 51mg 419mg Rainbow trout
Zinc 0.45mg 0.57mg Alaska pollock
Copper 0.046mg 0.06mg Alaska pollock
Manganese 0.011mg 0.018mg Alaska pollock
Selenium 23.6µg 44.1µg Alaska pollock
Vitamin A 280IU 51IU Rainbow trout
Vitamin A RAE 84µg 17µg Rainbow trout
Vitamin E 2.34mg 0.28mg Rainbow trout
Vitamin D 635IU 51IU Rainbow trout
Vitamin D 15.9µg 1.3µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.054mg Rainbow trout
Vitamin B2 0.09mg 0.223mg Alaska pollock
Vitamin B3 5.567mg 3.949mg Rainbow trout
Vitamin B5 1.667mg 0.432mg Rainbow trout
Vitamin B6 0.34mg 0.329mg Rainbow trout
Folate 11µg 3µg Rainbow trout
Vitamin B12 4.3µg 3.66µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.263mg Alaska pollock
Threonine 0.915mg 1.029mg Alaska pollock
Isoleucine 0.962mg 1.082mg Alaska pollock
Leucine 1.696mg 1.908mg Alaska pollock
Lysine 1.916mg 2.157mg Alaska pollock
Methionine 0.618mg 0.696mg Alaska pollock
Phenylalanine 0.815mg 0.917mg Alaska pollock
Valine 1.075mg 1.21mg Alaska pollock
Histidine 0.614mg 0.691mg Alaska pollock
Cholesterol 59mg 86mg Rainbow trout
Trans Fat 0.047g Alaska pollock
Saturated Fat 1.383g 0.159g Alaska pollock
Omega-3 - DHA 0.516g 0.423g Rainbow trout
Omega-3 - EPA 0.217g 0.086g Rainbow trout
Omega-3 - DPA 0.091g 0.027g Rainbow trout
Monounsaturated Fat 1.979g 0.134g Rainbow trout
Polyunsaturated fat 1.507g 0.583g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout 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
119%
Rainbow trout
62%
Alaska pollock
Minerals Daily Need Coverage Score
33%
Rainbow trout
59%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 368mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 27mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.224g)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
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

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.