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  6. Rockfish vs. Alaska pollock

Rockfish vs. Alaska pollock — In-Depth Nutrition Comparison

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How are Rockfish and Alaska pollock different?

  • Rockfish is richer in Selenium, and Vitamin D, while Alaska pollock is higher in Vitamin B12, Magnesium, Vitamin B6, Vitamin B3, and Calcium.
  • Alaska pollock covers your daily need of Vitamin B12 86% more than Rockfish.
  • Rockfish contains 4 times more Vitamin D than Alaska pollock. Rockfish contains 183IU of Vitamin D, while Alaska pollock contains 51IU.
  • Rockfish is lower in Cholesterol.

Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types were used in this article.

Infographic

Rockfish 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.
Rockfish
Rockfish
3
:
7
Alaska pollock
Alaska pollock
Contains less Sodium -78.8%
Contains more Selenium +72.8%
Contains more Calcium +323.5%
Contains more Iron +55.6%
Contains more Magnesium +145.5%
Contains more Zinc +32.6%
Contains more Copper +46.3%
Contains more Manganese +38.5%
Equal in Phosphorus - 267
Equal in Potassium - 430
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains less Sodium -78.8%
Contains more Selenium +72.8%
Contains more Calcium +323.5%
Contains more Iron +55.6%
Contains more Magnesium +145.5%
Contains more Zinc +32.6%
Contains more Copper +46.3%
Contains more Manganese +38.5%
Equal in Phosphorus - 267
Equal in Potassium - 430

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.
Rockfish
Rockfish
4
:
7
Alaska pollock
Alaska pollock
Contains more Vitamin E +57.1%
Contains more Vitamin D +253.8%
Contains more Folate +233.3%
Contains more Vitamin A +218.8%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B6 +36.5%
Contains more Vitamin B12 +130.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.223
Equal in Vitamin B5 - 0.432
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 0%
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 E +57.1%
Contains more Vitamin D +253.8%
Contains more Folate +233.3%
Contains more Vitamin A +218.8%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B6 +36.5%
Contains more Vitamin B12 +130.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.223
Equal in Vitamin B5 - 0.432

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
2
:
2
Alaska pollock
Alaska pollock
Contains more Fats +37.3%
Contains more Other +14.2%
Equal in Protein - 23.48
Equal in Water - 73.65
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 +37.3%
Contains more Other +14.2%
Equal in Protein - 23.48
Equal in Water - 73.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
1
:
2
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +247.8%
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +20.2%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 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 +247.8%
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +20.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rockfish Alaska pollock
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat 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 Rockfish Alaska pollock Opinion
Protein 22.23g 23.48g Alaska pollock
Fats 1.62g 1.18g Rockfish
Calories 109kcal 111kcal Alaska pollock
Calcium 17mg 72mg Alaska pollock
Iron 0.36mg 0.56mg Alaska pollock
Magnesium 33mg 81mg Alaska pollock
Phosphorus 248mg 267mg Alaska pollock
Potassium 467mg 430mg Rockfish
Sodium 89mg 419mg Rockfish
Zinc 0.43mg 0.57mg Alaska pollock
Copper 0.041mg 0.06mg Alaska pollock
Manganese 0.013mg 0.018mg Alaska pollock
Selenium 76.2µg 44.1µg Rockfish
Vitamin A 16IU 51IU Alaska pollock
Vitamin A RAE 5µg 17µg Alaska pollock
Vitamin E 0.44mg 0.28mg Rockfish
Vitamin D 183IU 51IU Rockfish
Vitamin D 4.6µg 1.3µg Rockfish
Vitamin B1 0.027mg 0.054mg Alaska pollock
Vitamin B2 0.226mg 0.223mg Rockfish
Vitamin B3 2.897mg 3.949mg Alaska pollock
Vitamin B5 0.404mg 0.432mg Alaska pollock
Vitamin B6 0.241mg 0.329mg Alaska pollock
Folate 10µg 3µg Rockfish
Vitamin B12 1.59µg 3.66µg Alaska pollock
Vitamin K 0µg 0.1µg Alaska pollock
Tryptophan 0.296mg 0.263mg Rockfish
Threonine 1.014mg 1.029mg Alaska pollock
Isoleucine 1.06mg 1.082mg Alaska pollock
Leucine 1.835mg 1.908mg Alaska pollock
Lysine 2.188mg 2.157mg Rockfish
Methionine 0.707mg 0.696mg Rockfish
Phenylalanine 0.935mg 0.917mg Rockfish
Valine 1.106mg 1.21mg Alaska pollock
Histidine 0.502mg 0.691mg Alaska pollock
Cholesterol 61mg 86mg Rockfish
Trans Fat 0.025g Alaska pollock
Saturated Fat 0.42g 0.159g Alaska pollock
Omega-3 - DHA 0.238g 0.423g Alaska pollock
Omega-3 - EPA 0.107g 0.086g Rockfish
Omega-3 - DPA 0.027g 0.027g
Monounsaturated Fat 0.466g 0.134g Rockfish
Polyunsaturated fat 0.485g 0.583g Alaska pollock
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish 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
46%
Rockfish
62%
Alaska pollock
Minerals Daily Need Coverage Score
64%
Rockfish
59%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 330mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 25mg)
Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.261g)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.