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  6. Halibut raw vs. Pollock

Halibut raw vs. Pollock — In-Depth Nutrition Comparison

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A recap on differences between halibut raw and pollock

  • Halibut raw is higher in vitamin D, yet pollock is higher in vitamin B12, vitamin B3, phosphorus, selenium, magnesium, and vitamin B2.
  • Halibut raw covers your daily vitamin D needs 174% more than pollock.
  • Halibut raw contains 15 times more saturated fat than pollock. While halibut raw contains 2.419g of saturated fat, pollock contains only 0.159g.

Food varieties used in this article are Fish, halibut, Greenland, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Halibut raw vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more IronIron +17.9%
Contains less SodiumSodium -80.9%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +100%
Contains more ZincZinc +42.5%
Contains more PhosphorusPhosphorus +62.8%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +20.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin EVitamin E +160.7%
Contains more Vitamin DVitamin D +2007.7%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin AVitamin A +21.4%
Contains more Vitamin B2Vitamin B2 +178.8%
Contains more Vitamin B3Vitamin B3 +163.3%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin B12Vitamin B12 +266%
Contains more FolateFolate +200%
Contains more CholineCholine +48.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Halibut raw Pollock DV% diff.
Vitamin D 27.4µg 1.3µg 131%
Vitamin D 1097IU 51IU 131%
Vitamin B12 1µg 3.66µg 111%
Monounsaturated fat 8.378g 0.134g 21%
Fats 13.84g 1.18g 19%
Protein 14.37g 23.48g 18%
Vitamin B3 1.5mg 3.949mg 15%
Phosphorus 164mg 267mg 15%
Sodium 80mg 419mg 15%
Selenium 36.5µg 44.1µg 14%
Cholesterol 46mg 86mg 13%
Magnesium 26mg 81mg 13%
Vitamin B2 0.08mg 0.223mg 11%
Saturated fat 2.419g 0.159g 10%
Vitamin B6 0.42mg 0.329mg 7%
Calcium 3mg 72mg 7%
Choline 61.8mg 91.6mg 5%
Polyunsaturated fat 1.367g 0.583g 5%
Potassium 268mg 430mg 5%
Calories 186kcal 111kcal 4%
Vitamin B5 0.25mg 0.432mg 4%
Vitamin E 0.73mg 0.28mg 3%
Copper 0.03mg 0.06mg 3%
Zinc 0.4mg 0.57mg 2%
Vitamin B1 0.06mg 0.054mg 1%
Folate 1µg 3µg 1%
Iron 0.66mg 0.56mg 1%
Vitamin A 14µg 17µg 0%
Manganese 0.012mg 0.018mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.161mg 0.263mg 0%
Threonine 0.63mg 1.029mg 0%
Isoleucine 0.662mg 1.082mg 0%
Leucine 1.168mg 1.908mg 0%
Lysine 1.32mg 2.157mg 0%
Methionine 0.425mg 0.696mg 0%
Phenylalanine 0.561mg 0.917mg 0%
Valine 0.74mg 1.21mg 0%
Histidine 0.423mg 0.691mg 0%
Omega-3 - EPA 0.526g 0.086g N/A
Omega-3 - DHA 0.393g 0.423g N/A
Omega-3 - DPA 0.089g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 FatsFats +1072.9%
Contains more ProteinProtein +63.4%
Contains more OtherOther +11.2%
~equal in Carbs ~0g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +6152.2%
Contains more Poly. FatPolyunsaturated fat +134.5%
Contains less Sat. FatSaturated fat -93.4%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/nutrients
  2. 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.