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Roe vs Alaska pollock - In-Depth Nutrition Comparison

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The main differences between Roe and Alaska pollock

  • Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin B1, Vitamin B5, and Selenium, yet Alaska pollock is richer in Vitamin C.
  • Daily need coverage for Vitamin B12 from Roe is 328% higher.
  • Roe contains 31 times more Folate than Alaska pollock. Roe contains 92µg of Folate, while Alaska pollock contains 3µg.
  • Alaska pollock contains less Cholesterol.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Roe vs Alaska 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +37.5%
Contains more Phosphorus +92.9%
Contains less Sodium -72.1%
Contains more Zinc +124.6%
Contains more Copper +113.3%
Contains more Calcium +157.1%
Contains more Magnesium +211.5%
Contains more Potassium +51.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Contains more Iron +37.5%
Contains more Phosphorus +92.9%
Contains less Sodium -72.1%
Contains more Zinc +124.6%
Contains more Copper +113.3%
Contains more Calcium +157.1%
Contains more Magnesium +211.5%
Contains more Potassium +51.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
7
:
Contains more Vitamin A +494.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +413%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B5 +167.1%
Contains more Folate +2966.7%
Contains more Vitamin B12 +215.3%
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +77.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 +494.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +413%
Contains more Vitamin B2 +325.6%
Contains more Vitamin B5 +167.1%
Contains more Folate +2966.7%
Contains more Vitamin B12 +215.3%
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +77.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Alaska pollock
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Alaska pollock Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 23.48g Roe
Fats 8.23g 1.18g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 111kcal Roe
Starch g g
Fructose g g
Sugar g 0g Roe
Fiber 0g 0g
Calcium 28mg 72mg Alaska pollock
Iron 0.77mg 0.56mg Roe
Magnesium 26mg 81mg Alaska pollock
Phosphorus 515mg 267mg Roe
Potassium 283mg 430mg Alaska pollock
Sodium 117mg 419mg Roe
Zinc 1.28mg 0.57mg Roe
Copper 0.128mg 0.06mg Roe
Vitamin A 303IU 51IU Roe
Vitamin E mg 0.28mg Alaska pollock
Vitamin D IU 51IU Alaska pollock
Vitamin D µg 1.3µg Alaska pollock
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.054mg Roe
Vitamin B2 0.949mg 0.223mg Roe
Vitamin B3 2.192mg 3.949mg Alaska pollock
Vitamin B5 1.154mg 0.432mg Roe
Vitamin B6 0.185mg 0.329mg Alaska pollock
Folate 92µg 3µg Roe
Vitamin B12 11.54µg 3.66µg Roe
Vitamin K µg 0.1µg Alaska pollock
Tryptophan 0.375mg 0.263mg Roe
Threonine 1.305mg 1.029mg Roe
Isoleucine 1.465mg 1.082mg Roe
Leucine 2.509mg 1.908mg Roe
Lysine 2.179mg 2.157mg Roe
Methionine 0.71mg 0.696mg Roe
Phenylalanine 1.401mg 0.917mg Roe
Valine 1.676mg 1.21mg Roe
Histidine 0.778mg 0.691mg Roe
Cholesterol 479mg 86mg Alaska pollock
Trans Fat g g
Saturated Fat 1.866g 0.159g Alaska pollock
Monounsaturated Fat 2.129g 0.134g Roe
Polyunsaturated fat 3.404g 0.583g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Alaska pollock
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
62
Alaska pollock
Mineral Summary Score
49
Roe
43
Alaska pollock

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
141%
Alaska pollock
Carbohydrates
2%
Roe
0%
Alaska pollock
Fats
38%
Roe
5%
Alaska pollock

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 302mg)
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 393mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.707g)
Which food is lower in glycemic index?
Alaska pollock
Alaska pollock is lower in glycemic index (difference - 27)
Which food is cheaper?
Alaska pollock
Alaska pollock is cheaper (difference - $93)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.