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  6. Herring vs. Alaska pollock

Herring vs. Alaska pollock — In-Depth Nutrition Comparison

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What are the differences between Herring and Alaska pollock?

  • Herring is higher in Vitamin B12, Vitamin D, Iron, Vitamin E , Copper, Zinc, and Vitamin B5, yet Alaska pollock is higher in Magnesium.
  • Herring's daily need coverage for Vitamin B12 is 395% more.
  • Herring has 16 times more Saturated Fat than Alaska pollock. While Herring has 2.615g of Saturated Fat, Alaska pollock has only 0.159g.

We used Fish, herring, Atlantic, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this article.

Infographic

Herring 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.
Herring
Herring
8
:
2
Alaska pollock
Alaska pollock
Contains more Iron +151.8%
Contains more Phosphorus +13.5%
Contains less Sodium -72.6%
Contains more Zinc +122.8%
Contains more Copper +96.7%
Contains more Manganese +122.2%
Contains more Magnesium +97.6%
Equal in Calcium - 72
Equal in Potassium - 430
Equal in Selenium - 44.1
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains more Iron +151.8%
Contains more Phosphorus +13.5%
Contains less Sodium -72.6%
Contains more Zinc +122.8%
Contains more Copper +96.7%
Contains more Manganese +122.2%
Contains more Magnesium +97.6%
Equal in Calcium - 72
Equal in Potassium - 430
Equal in Selenium - 44.1

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.
Herring
Herring
11
:
0
Alaska pollock
Alaska pollock
Contains more Vitamin A +135.3%
Contains more Vitamin E +389.3%
Contains more Vitamin D +315.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +34.1%
Contains more Vitamin B5 +71.3%
Contains more Folate +300%
Contains more Vitamin B12 +259%
Equal in Vitamin B3 - 3.949
Equal in Vitamin B6 - 0.329
Equal in Vitamin K - 0.1
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Alaska pollock
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 +135.3%
Contains more Vitamin E +389.3%
Contains more Vitamin D +315.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.4%
Contains more Vitamin B2 +34.1%
Contains more Vitamin B5 +71.3%
Contains more Folate +300%
Contains more Vitamin B12 +259%
Equal in Vitamin B3 - 3.949
Equal in Vitamin B6 - 0.329
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
1
:
3
Alaska pollock
Alaska pollock
Contains more Fats +882.2%
Contains more Water +14.8%
Contains more Other +38.5%
Equal in Protein - 23.48
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Alaska pollock
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 +882.2%
Contains more Water +14.8%
Contains more Other +38.5%
Equal in Protein - 23.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +3474.6%
Contains more Polyunsaturated fat +369.1%
Contains less Saturated Fat -93.9%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +3474.6%
Contains more Polyunsaturated fat +369.1%
Contains less Saturated Fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Alaska pollock Opinion
Protein 23.03g 23.48g Alaska pollock
Fats 11.59g 1.18g Herring
Calories 203kcal 111kcal Herring
Calcium 74mg 72mg Herring
Iron 1.41mg 0.56mg Herring
Magnesium 41mg 81mg Alaska pollock
Phosphorus 303mg 267mg Herring
Potassium 419mg 430mg Alaska pollock
Sodium 115mg 419mg Herring
Zinc 1.27mg 0.57mg Herring
Copper 0.118mg 0.06mg Herring
Manganese 0.04mg 0.018mg Herring
Selenium 46.8µg 44.1µg Herring
Vitamin A 120IU 51IU Herring
Vitamin A RAE 36µg 17µg Herring
Vitamin E 1.37mg 0.28mg Herring
Vitamin D 214IU 51IU Herring
Vitamin D 5.4µg 1.3µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.054mg Herring
Vitamin B2 0.299mg 0.223mg Herring
Vitamin B3 4.124mg 3.949mg Herring
Vitamin B5 0.74mg 0.432mg Herring
Vitamin B6 0.348mg 0.329mg Herring
Folate 12µg 3µg Herring
Vitamin B12 13.14µg 3.66µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.258mg 0.263mg Alaska pollock
Threonine 1.01mg 1.029mg Alaska pollock
Isoleucine 1.061mg 1.082mg Alaska pollock
Leucine 1.872mg 1.908mg Alaska pollock
Lysine 2.115mg 2.157mg Alaska pollock
Methionine 0.682mg 0.696mg Alaska pollock
Phenylalanine 0.899mg 0.917mg Alaska pollock
Valine 1.187mg 1.21mg Alaska pollock
Histidine 0.678mg 0.691mg Alaska pollock
Cholesterol 77mg 86mg Herring
Saturated Fat 2.615g 0.159g Alaska pollock
Omega-3 - DHA 1.105g 0.423g Herring
Omega-3 - EPA 0.909g 0.086g Herring
Omega-3 - DPA 0.071g 0.027g Herring
Monounsaturated Fat 4.79g 0.134g Herring
Polyunsaturated fat 2.735g 0.583g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring 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
179%
Herring
62%
Alaska pollock
Minerals Daily Need Coverage Score
62%
Herring
59%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 304mg)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 9mg)
Which food is cheaper?
Herring
Herring is cheaper (difference - $7)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 2.456g)
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.