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Flatfish vs. Alaska pollock — In-Depth Nutrition Comparison

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What are the main differences between Flatfish and Alaska pollock?

  • Flatfish is richer in Vitamin D, and Phosphorus, while Alaska pollock is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, Magnesium, and Potassium.
  • Alaska pollock's daily need coverage for Vitamin B12 is 98% higher.
  • Alaska pollock has 3 times less Vitamin D than Flatfish. Flatfish has 139IU of Vitamin D, while Alaska pollock has 51IU.
  • Flatfish is lower in Cholesterol.

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

Infographic

Flatfish 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +15.7%
Contains less Sodium -13.4%
Contains more Calcium +188%
Contains more Iron +143.5%
Contains more Magnesium +268.2%
Contains more Potassium +118.3%
Contains more Zinc +46.2%
Contains more Copper +160.9%
Contains more Selenium +35.3%
Equal in Manganese - 0.018
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains more Phosphorus +15.7%
Contains less Sodium -13.4%
Contains more Calcium +188%
Contains more Iron +143.5%
Contains more Magnesium +268.2%
Contains more Potassium +118.3%
Contains more Zinc +46.2%
Contains more Copper +160.9%
Contains more Selenium +35.3%
Equal in Manganese - 0.018

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 E +175%
Contains more Vitamin D +169.2%
Contains more Folate +100%
Contains more Vitamin A +37.8%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +792%
Contains more Vitamin B3 +209%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +186.1%
Contains more Vitamin B12 +179.4%
Contains more Choline +14.6%
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 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 50% 1%
Contains more Vitamin E +175%
Contains more Vitamin D +169.2%
Contains more Folate +100%
Contains more Vitamin A +37.8%
Contains more Vitamin B1 +107.7%
Contains more Vitamin B2 +792%
Contains more Vitamin B3 +209%
Contains more Vitamin B5 +90.3%
Contains more Vitamin B6 +186.1%
Contains more Vitamin B12 +179.4%
Contains more Choline +14.6%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +100.8%
Contains more Water +10.1%
Contains more Protein +54.1%
Contains more Other +32%
Equal in Water - 73.65
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 +100.8%
Contains more Water +10.1%
Contains more Protein +54.1%
Contains more Other +32%
Equal in Water - 73.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +390.3%
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +27%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +390.3%
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +27%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Alaska pollock Opinion
Protein 15.24g 23.48g Alaska pollock
Fats 2.37g 1.18g Flatfish
Calories 86kcal 111kcal Alaska pollock
Calcium 25mg 72mg Alaska pollock
Iron 0.23mg 0.56mg Alaska pollock
Magnesium 22mg 81mg Alaska pollock
Phosphorus 309mg 267mg Flatfish
Potassium 197mg 430mg Alaska pollock
Sodium 363mg 419mg Flatfish
Zinc 0.39mg 0.57mg Alaska pollock
Copper 0.023mg 0.06mg Alaska pollock
Manganese 0.017mg 0.018mg Alaska pollock
Selenium 32.6µg 44.1µg Alaska pollock
Vitamin A 37IU 51IU Alaska pollock
Vitamin A RAE 12µg 17µg Alaska pollock
Vitamin E 0.77mg 0.28mg Flatfish
Vitamin D 139IU 51IU Flatfish
Vitamin D 3.5µg 1.3µg Flatfish
Vitamin B1 0.026mg 0.054mg Alaska pollock
Vitamin B2 0.025mg 0.223mg Alaska pollock
Vitamin B3 1.278mg 3.949mg Alaska pollock
Vitamin B5 0.227mg 0.432mg Alaska pollock
Vitamin B6 0.115mg 0.329mg Alaska pollock
Folate 6µg 3µg Flatfish
Vitamin B12 1.31µg 3.66µg Alaska pollock
Choline 79.9mg 91.6mg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.263mg Alaska pollock
Threonine 0.719mg 1.029mg Alaska pollock
Isoleucine 0.754mg 1.082mg Alaska pollock
Leucine 1.335mg 1.908mg Alaska pollock
Lysine 1.561mg 2.157mg Alaska pollock
Methionine 0.56mg 0.696mg Alaska pollock
Phenylalanine 0.624mg 0.917mg Alaska pollock
Valine 0.8mg 1.21mg Alaska pollock
Histidine 0.374mg 0.691mg Alaska pollock
Cholesterol 56mg 86mg Flatfish
Trans Fat 0.014g Alaska pollock
Saturated Fat 0.542g 0.159g Alaska pollock
Omega-3 - DHA 0.132g 0.423g Alaska pollock
Omega-3 - EPA 0.168g 0.086g Flatfish
Omega-3 - DPA 0.034g 0.027g Flatfish
Monounsaturated Fat 0.657g 0.134g Flatfish
Polyunsaturated fat 0.459g 0.583g Alaska pollock
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish 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
32%
Flatfish
61%
Alaska pollock
Minerals Daily Need Coverage Score
43%
Flatfish
59%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Flatfish
Flatfish contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 30mg)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.383g)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
Which food is richer in vitamins?
Alaska pollock
Alaska pollock is relatively richer in vitamins
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)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.