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  6. Pacific saury raw vs. Alaska pollock

Pacific saury raw vs. Alaska pollock — In-Depth Nutrition Comparison

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How are Pacific saury raw and Alaska pollock different?

  • Pacific saury raw is higher in Manganese, and Vitamin D, however, Alaska pollock is richer in Vitamin B12, Selenium, Vitamin B6, Vitamin B2, Magnesium, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Alaska pollock is 69% higher.
  • Pacific saury raw contains 13 times more Manganese than Alaska pollock. While Pacific saury raw contains 0.24mg of Manganese, Alaska pollock contains only 0.018mg.
  • Pacific saury raw has less Cholesterol.

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

Infographic

Pacific saury raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 ZincZinc +17.5%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +1233.3%
Contains more MagnesiumMagnesium +161.3%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +66%
Contains more CopperCopper +17.6%
Contains more PhosphorusPhosphorus +21.4%
Contains more SeleniumSelenium +250%
~equal in Iron ~0.56mg

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 13% 4.2% 4% 75% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +37.3%
Contains more Vitamin DVitamin D +92.3%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B2Vitamin B2 +254%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more Vitamin B12Vitamin B12 +83%
Contains more CholineCholine +40.9%
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 ProteinProtein +21.9%
Contains more FatsFats +71%
Contains more OtherOther +49.6%
~equal in Carbs ~0g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated Fat: Sat. Fat 0.118 g
Monounsaturated Fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 less Sat. FatSaturated Fat -25.8%
Contains more Mono. FatMonounsaturated Fat +17.2%
Contains more Poly. FatPolyunsaturated fat +188.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Alaska pollock Opinion
Calories 88kcal 111kcal Alaska pollock
Protein 19.26g 23.48g Alaska pollock
Fats 0.69g 1.18g Alaska pollock
Vitamin C 3.8mg 0mg Pacific saury raw
Cholesterol 39mg 86mg Pacific saury raw
Vitamin D 99IU 51IU Pacific saury raw
Magnesium 31mg 81mg Alaska pollock
Calcium 57mg 72mg Alaska pollock
Potassium 259mg 430mg Alaska pollock
Iron 0.55mg 0.56mg Alaska pollock
Copper 0.051mg 0.06mg Alaska pollock
Zinc 0.67mg 0.57mg Pacific saury raw
Phosphorus 220mg 267mg Alaska pollock
Sodium 39mg 419mg Pacific saury raw
Vitamin A 70IU 51IU Pacific saury raw
Vitamin A 21µg 17µg Pacific saury raw
Vitamin E 0.2mg 0.28mg Alaska pollock
Vitamin D 2.5µg 1.3µg Pacific saury raw
Manganese 0.24mg 0.018mg Pacific saury raw
Selenium 12.6µg 44.1µg Alaska pollock
Vitamin B1 0.058mg 0.054mg Pacific saury raw
Vitamin B2 0.063mg 0.223mg Alaska pollock
Vitamin B3 2.3mg 3.949mg Alaska pollock
Vitamin B5 0.75mg 0.432mg Pacific saury raw
Vitamin B6 0.117mg 0.329mg Alaska pollock
Vitamin B12 2µg 3.66µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Folate 15µg 3µg Pacific saury raw
Choline 65mg 91.6mg Alaska pollock
Saturated Fat 0.118g 0.159g Pacific saury raw
Monounsaturated Fat 0.157g 0.134g Pacific saury raw
Polyunsaturated fat 0.202g 0.583g Alaska pollock
Tryptophan 0.216mg 0.263mg Alaska pollock
Threonine 0.844mg 1.029mg Alaska pollock
Isoleucine 0.887mg 1.082mg Alaska pollock
Leucine 1.565mg 1.908mg Alaska pollock
Lysine 1.768mg 2.157mg Alaska pollock
Methionine 0.57mg 0.696mg Alaska pollock
Phenylalanine 0.752mg 0.917mg Alaska pollock
Valine 0.992mg 1.21mg Alaska pollock
Histidine 0.567mg 0.691mg Alaska pollock
Omega-3 - EPA 0.033g 0.086g Alaska pollock
Omega-3 - DHA 0.074g 0.423g Alaska pollock
Omega-3 - DPA 0.014g 0.027g Alaska pollock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Alaska pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
41%
Pacific saury raw
61%
Alaska pollock
Minerals Daily Need Coverage Score
32%
Pacific saury raw
59%
Alaska pollock

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 380mg)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $7)
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 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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.