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Milkfish vs. Alaska pollock — In-Depth Nutrition Comparison

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How are Milkfish and Alaska pollock different?

  • Milkfish is higher in Vitamin B3, Vitamin B6, and Vitamin B5, however, Alaska pollock is richer in Selenium, Vitamin B12, Vitamin B2, Magnesium, and Phosphorus.
  • Daily need coverage for Selenium from Alaska pollock is 51% higher.
  • Milkfish contains 2 times more Vitamin B3 than Alaska pollock. While Milkfish contains 8.256mg of Vitamin B3, Alaska pollock contains only 3.949mg.
  • Milkfish has less Cholesterol.

Fish, milkfish, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) are the varieties used in this article.

Infographic

Milkfish 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 -78%
Contains more Zinc +84.2%
Contains more Manganese +44.4%
Contains more Calcium +10.8%
Contains more Iron +36.6%
Contains more Magnesium +113.2%
Contains more Phosphorus +28.4%
Contains more Potassium +15%
Contains more Copper +36.4%
Contains more Selenium +172.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains less Sodium -78%
Contains more Zinc +84.2%
Contains more Manganese +44.4%
Contains more Calcium +10.8%
Contains more Iron +36.6%
Contains more Magnesium +113.2%
Contains more Phosphorus +28.4%
Contains more Potassium +15%
Contains more Copper +36.4%
Contains more Selenium +172.2%

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 +113.7%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B5 +100.2%
Contains more Vitamin B6 +48.3%
Contains more Folate +500%
Contains more Vitamin B1 +237.5%
Contains more Vitamin B2 +223.2%
Contains more Vitamin B12 +11.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0% 0%
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 A +113.7%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B5 +100.2%
Contains more Vitamin B6 +48.3%
Contains more Folate +500%
Contains more Vitamin B1 +237.5%
Contains more Vitamin B2 +223.2%
Contains more Vitamin B12 +11.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.1%
Contains more Fats +631.4%
Contains more Other +43.2%
Contains more Water +17.6%
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 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 Protein +12.1%
Contains more Fats +631.4%
Contains more Other +43.2%
Contains more Water +17.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milkfish Alaska pollock Opinion
Protein 26.32g 23.48g Milkfish
Fats 8.63g 1.18g Milkfish
Calories 190kcal 111kcal Milkfish
Calcium 65mg 72mg Alaska pollock
Iron 0.41mg 0.56mg Alaska pollock
Magnesium 38mg 81mg Alaska pollock
Phosphorus 208mg 267mg Alaska pollock
Potassium 374mg 430mg Alaska pollock
Sodium 92mg 419mg Milkfish
Zinc 1.05mg 0.57mg Milkfish
Copper 0.044mg 0.06mg Alaska pollock
Manganese 0.026mg 0.018mg Milkfish
Selenium 16.2µg 44.1µg Alaska pollock
Vitamin A 109IU 51IU Milkfish
Vitamin A RAE 33µg 17µg Milkfish
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.016mg 0.054mg Alaska pollock
Vitamin B2 0.069mg 0.223mg Alaska pollock
Vitamin B3 8.256mg 3.949mg Milkfish
Vitamin B5 0.865mg 0.432mg Milkfish
Vitamin B6 0.488mg 0.329mg Milkfish
Folate 18µg 3µg Milkfish
Vitamin B12 3.27µg 3.66µg Alaska pollock
Choline 91.6mg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.295mg 0.263mg Milkfish
Threonine 1.154mg 1.029mg Milkfish
Isoleucine 1.213mg 1.082mg Milkfish
Leucine 2.139mg 1.908mg Milkfish
Lysine 2.417mg 2.157mg Milkfish
Methionine 0.779mg 0.696mg Milkfish
Phenylalanine 1.028mg 0.917mg Milkfish
Valine 1.356mg 1.21mg Milkfish
Histidine 0.775mg 0.691mg Milkfish
Cholesterol 67mg 86mg Milkfish
Saturated Fat 0.159g Milkfish
Omega-3 - DHA 0.423g Alaska pollock
Omega-3 - EPA 0.086g Alaska pollock
Omega-3 - DPA 0.027g Alaska pollock
Monounsaturated Fat 0.134g Alaska pollock
Polyunsaturated fat 0.583g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milkfish 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
59%
Milkfish
61%
Alaska pollock
Minerals Daily Need Coverage Score
33%
Milkfish
59%
Alaska pollock

Comparison summary

Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Milkfish
Milkfish contains less Sodium (difference - 327mg)
Which food is lower in Cholesterol?
Milkfish
Milkfish is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 0.159g)
Which food is cheaper?
Milkfish
Milkfish is cheaper (difference - $7)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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.

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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.