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Swordfish vs Alaska pollock - In-Depth Nutrition Comparison

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How are Swordfish and Alaska pollock different?

  • Swordfish is richer in Vitamin D, Selenium, Vitamin B3, Vitamin B6, and Vitamin E , while Alaska pollock is higher in Vitamin B12, Vitamin B2, and Magnesium.
  • Swordfish covers your daily need of Vitamin D 103% more than Alaska pollock.
  • Swordfish contains 12 times more Saturated Fat than Alaska pollock. Swordfish contains 1.911g of Saturated Fat, while Alaska pollock contains 0.159g.

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

Infographic

Swordfish 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 Phosphorus +13.9%
Contains more Potassium +16%
Contains less Sodium -76.8%
Contains more Zinc +36.8%
Contains more Calcium +1100%
Contains more Iron +24.4%
Contains more Magnesium +131.4%
Contains more Copper +30.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Contains more Phosphorus +13.9%
Contains more Potassium +16%
Contains less Sodium -76.8%
Contains more Zinc +36.8%
Contains more Calcium +1100%
Contains more Iron +24.4%
Contains more Magnesium +131.4%
Contains more Copper +30.4%

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
:
Contains more Vitamin A +152.9%
Contains more Vitamin E +760.7%
Contains more Vitamin D +1176.9%
Contains more Vitamin B1 +64.8%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B6 +86.9%
Contains more Vitamin B2 +254%
Contains more Folate +50%
Contains more Vitamin B12 +125.9%
Equal in Vitamin B5 - 0.432
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
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 +152.9%
Contains more Vitamin E +760.7%
Contains more Vitamin D +1176.9%
Contains more Vitamin B1 +64.8%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B6 +86.9%
Contains more Vitamin B2 +254%
Contains more Folate +50%
Contains more Vitamin B12 +125.9%
Equal in Vitamin B5 - 0.432
Equal in Vitamin K - 0.1

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.
Swordfish Alaska pollock
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Alaska pollock Opinion
Net carbs 0g 0g
Protein 23.45g 23.48g Alaska pollock
Fats 7.93g 1.18g Swordfish
Carbs 0g 0g
Calories 172kcal 111kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 72mg Alaska pollock
Iron 0.45mg 0.56mg Alaska pollock
Magnesium 35mg 81mg Alaska pollock
Phosphorus 304mg 267mg Swordfish
Potassium 499mg 430mg Swordfish
Sodium 97mg 419mg Swordfish
Zinc 0.78mg 0.57mg Swordfish
Copper 0.046mg 0.06mg Alaska pollock
Vitamin A 129IU 51IU Swordfish
Vitamin E 2.41mg 0.28mg Swordfish
Vitamin D 666IU 51IU Swordfish
Vitamin D 16.6µg 1.3µg Swordfish
Vitamin C 0mg 0mg
Vitamin B1 0.089mg 0.054mg Swordfish
Vitamin B2 0.063mg 0.223mg Alaska pollock
Vitamin B3 9.254mg 3.949mg Swordfish
Vitamin B5 0.417mg 0.432mg Alaska pollock
Vitamin B6 0.615mg 0.329mg Swordfish
Folate 2µg 3µg Alaska pollock
Vitamin B12 1.62µg 3.66µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.263mg Swordfish
Threonine 1.035mg 1.029mg Swordfish
Isoleucine 1.088mg 1.082mg Swordfish
Leucine 1.919mg 1.908mg Swordfish
Lysine 2.168mg 2.157mg Swordfish
Methionine 0.699mg 0.696mg Swordfish
Phenylalanine 0.922mg 0.917mg Swordfish
Valine 1.216mg 1.21mg Swordfish
Histidine 0.695mg 0.691mg Swordfish
Cholesterol 78mg 86mg Swordfish
Trans Fat 0.056g g Alaska pollock
Saturated Fat 1.911g 0.159g Alaska pollock
Monounsaturated Fat 3.544g 0.134g Swordfish
Polyunsaturated fat 1.368g 0.583g Swordfish

Which food is preferable for your diet?

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

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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
95
Swordfish
62
Alaska pollock
Mineral Summary Score
33
Swordfish
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
141%
Swordfish
141%
Alaska pollock
Carbohydrates
0%
Swordfish
0%
Alaska pollock
Fats
37%
Swordfish
5%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 322mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.752g)
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.
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.