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Pork vs. Pollock — In-Depth Nutrition Comparison

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How are pork and pollock different?

  • Pork is higher in vitamin B1, zinc, vitamin B6, vitamin B2, vitamin B3, and vitamin B5; however, pollock is richer in vitamin B12 and magnesium.
  • Daily need coverage for vitamin B12 for pollock is 123% higher.
  • Pork contains 33 times more saturated fat than pollock. While pork contains 5.23g of saturated fat, pollock contains only 0.159g.

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) are the varieties used in this article.

Infographic

Pork vs 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.
Pork
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +55.4%
Contains more CopperCopper +21.7%
Contains more ZincZinc +319.3%
Contains less SodiumSodium -85.2%
Contains more MagnesiumMagnesium +189.3%
Contains more CalciumCalcium +278.9%
Contains more ManganeseManganese +100%
~equal in Potassium ~430mg
~equal in Phosphorus ~267mg
~equal in Selenium ~44.1µg

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.
Pork
7
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1524.1%
Contains more Vitamin B2Vitamin B2 +43.9%
Contains more Vitamin B3Vitamin B3 +27.6%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +41%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin B12Vitamin B12 +422.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin E ~0.28mg
~equal in Vitamin D ~1.3µg
~equal in Choline ~91.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +16.4%
Contains more FatsFats +1079.7%
Contains more WaterWater +27.3%
Contains more OtherOther +89.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +4519.4%
Contains more Poly. FatPolyunsaturated fat +105.8%
Contains less Sat. FatSaturated fat -97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Pollock DV% diff.
Vitamin B12 0.7µg 3.66µg 123%
Vitamin B1 0.877mg 0.054mg 69%
Saturated fat 5.23g 0.159g 23%
Fats 13.92g 1.18g 20%
Zinc 2.39mg 0.57mg 17%
Sodium 62mg 419mg 16%
Monounsaturated fat 6.19g 0.134g 15%
Magnesium 28mg 81mg 13%
Vitamin B6 0.464mg 0.329mg 10%
Protein 27.32g 23.48g 8%
Vitamin B2 0.321mg 0.223mg 8%
Calories 242kcal 111kcal 7%
Vitamin B3 5.037mg 3.949mg 7%
Calcium 19mg 72mg 5%
Vitamin B5 0.698mg 0.432mg 5%
Iron 0.87mg 0.56mg 4%
Polyunsaturated fat 1.2g 0.583g 4%
Phosphorus 246mg 267mg 3%
Vitamin A 2µg 17µg 2%
Cholesterol 80mg 86mg 2%
Selenium 45.3µg 44.1µg 2%
Copper 0.073mg 0.06mg 1%
Folate 5µg 3µg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin D 53IU 51IU 0%
Potassium 423mg 430mg 0%
Vitamin E 0.29mg 0.28mg 0%
Vitamin D 1.3µg 1.3µg 0%
Manganese 0.009mg 0.018mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 93.9mg 91.6mg 0%
Tryptophan 0.338mg 0.263mg 0%
Threonine 1.234mg 1.029mg 0%
Isoleucine 1.26mg 1.082mg 0%
Leucine 2.177mg 1.908mg 0%
Lysine 2.446mg 2.157mg 0%
Methionine 0.712mg 0.696mg 0%
Phenylalanine 1.086mg 0.917mg 0%
Valine 1.473mg 1.21mg 0%
Histidine 1.067mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
54%
Pork
60%
Pollock
Minerals Daily Need Coverage Score
55%
Pork
59%
Pollock

Comparison summary

Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 357mg)
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 5.071g)
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 minerals?
?
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.