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  6. Smelt vs. Alaska pollock

Smelt vs. Alaska pollock — In-Depth Nutrition Comparison

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What are the differences between Smelt and Alaska pollock?

  • Smelt is higher in Manganese, Zinc, Copper, Vitamin B12, Iron, and Vitamin B5, yet Alaska pollock is higher in Vitamin B3, Vitamin B6, and Magnesium.
  • Smelt's daily need coverage for Manganese is 38% more.
  • Smelt has 4 times more Zinc than Alaska pollock. While Smelt has 2.12mg of Zinc, Alaska pollock has only 0.57mg.
  • The amount of Sodium in Smelt is lower.

We used Fish, smelt, rainbow, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this article.

Infographic

Smelt 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.
Smelt
Smelt
8
:
2
Alaska pollock
Alaska pollock
Contains more Iron +105.4%
Contains more Phosphorus +10.5%
Contains less Sodium -81.6%
Contains more Zinc +271.9%
Contains more Copper +196.7%
Contains more Manganese +4900%
Contains more Magnesium +113.2%
Contains more Potassium +15.6%
Equal in Calcium - 72
Equal in Phosphorus - 267
Equal in Selenium - 44.1
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains more Iron +105.4%
Contains more Phosphorus +10.5%
Contains less Sodium -81.6%
Contains more Zinc +271.9%
Contains more Copper +196.7%
Contains more Manganese +4900%
Contains more Magnesium +113.2%
Contains more Potassium +15.6%
Equal in Calcium - 72
Equal in Phosphorus - 267
Equal in Selenium - 44.1

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.
Smelt
Smelt
4
:
7
Alaska pollock
Alaska pollock
Contains more Vitamin A +13.7%
Contains more Vitamin B5 +71.3%
Contains more Folate +66.7%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +52.7%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B6 +93.5%
Equal in Vitamin B12 - 3.66
Smelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 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 A +13.7%
Contains more Vitamin B5 +71.3%
Contains more Folate +66.7%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +52.7%
Contains more Vitamin B3 +123.6%
Contains more Vitamin B6 +93.5%
Equal in Vitamin B12 - 3.66

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
1
:
3
Alaska pollock
Alaska pollock
Contains more Fats +162.7%
Contains more Other +11.9%
Equal in Protein - 23.48
Equal in Water - 73.65
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 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 +162.7%
Contains more Other +11.9%
Equal in Protein - 23.48
Equal in Water - 73.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
2
:
1
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +513.4%
Contains more Polyunsaturated fat +94.7%
Contains less Saturated Fat -72.5%
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 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 +513.4%
Contains more Polyunsaturated fat +94.7%
Contains less Saturated Fat -72.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Alaska pollock Opinion
Protein 22.6g 23.48g Alaska pollock
Fats 3.1g 1.18g Smelt
Calories 124kcal 111kcal Smelt
Calcium 77mg 72mg Smelt
Iron 1.15mg 0.56mg Smelt
Magnesium 38mg 81mg Alaska pollock
Phosphorus 295mg 267mg Smelt
Potassium 372mg 430mg Alaska pollock
Sodium 77mg 419mg Smelt
Zinc 2.12mg 0.57mg Smelt
Copper 0.178mg 0.06mg Smelt
Manganese 0.9mg 0.018mg Smelt
Selenium 46.8µg 44.1µg Smelt
Vitamin A 58IU 51IU Smelt
Vitamin A RAE 17µg 17µg
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.01mg 0.054mg Alaska pollock
Vitamin B2 0.146mg 0.223mg Alaska pollock
Vitamin B3 1.766mg 3.949mg Alaska pollock
Vitamin B5 0.74mg 0.432mg Smelt
Vitamin B6 0.17mg 0.329mg Alaska pollock
Folate 5µg 3µg Smelt
Vitamin B12 3.97µg 3.66µg Smelt
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.253mg 0.263mg Alaska pollock
Threonine 0.991mg 1.029mg Alaska pollock
Isoleucine 1.041mg 1.082mg Alaska pollock
Leucine 1.837mg 1.908mg Alaska pollock
Lysine 2.076mg 2.157mg Alaska pollock
Methionine 0.669mg 0.696mg Alaska pollock
Phenylalanine 0.882mg 0.917mg Alaska pollock
Valine 1.164mg 1.21mg Alaska pollock
Histidine 0.665mg 0.691mg Alaska pollock
Cholesterol 90mg 86mg Alaska pollock
Saturated Fat 0.579g 0.159g Alaska pollock
Omega-3 - DHA 0.536g 0.423g Smelt
Omega-3 - EPA 0.353g 0.086g Smelt
Omega-3 - DPA 0.023g 0.027g Alaska pollock
Monounsaturated Fat 0.822g 0.134g Smelt
Polyunsaturated fat 1.135g 0.583g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt 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
55%
Smelt
62%
Alaska pollock
Minerals Daily Need Coverage Score
75%
Smelt
59%
Alaska pollock

Comparison summary

Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 342mg)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $7)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.42g)
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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.