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.
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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.
Contains
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Phosphorus
+13.9%
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Potassium
+16%
Contains
less
Sodium
-76.8%
Contains
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Zinc
+36.8%
Contains
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Selenium
+55.3%
Contains
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Calcium
+1100%
Contains
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Iron
+24.4%
Contains
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Magnesium
+131.4%
Contains
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Copper
+30.4%
Contains
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Manganese
+38.5%
Contains
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Phosphorus
+13.9%
Contains
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Potassium
+16%
Contains
less
Sodium
-76.8%
Contains
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Zinc
+36.8%
Contains
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Selenium
+55.3%
Contains
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Calcium
+1100%
Contains
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Iron
+24.4%
Contains
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Magnesium
+131.4%
Contains
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Copper
+30.4%
Contains
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Manganese
+38.5%
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.
:
Contains
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Vitamin A
+152.9%
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Vitamin E
+760.7%
Contains
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Vitamin D
+1176.9%
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Vitamin B1
+64.8%
Contains
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Vitamin B3
+134.3%
Contains
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Vitamin B6
+86.9%
Contains
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Vitamin B2
+254%
Contains
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Folate
+50%
Contains
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Vitamin B12
+125.9%
Equal in Vitamin B5 - 0.432
Equal in Vitamin K - 0.1
Contains
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Vitamin A
+152.9%
Contains
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Vitamin E
+760.7%
Contains
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Vitamin D
+1176.9%
Contains
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Vitamin B1
+64.8%
Contains
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Vitamin B3
+134.3%
Contains
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Vitamin B6
+86.9%
Contains
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Vitamin B2
+254%
Contains
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Folate
+50%
Contains
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Vitamin B12
+125.9%
Equal in Vitamin B5 - 0.432
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+572%
Contains
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Other
+369.4%
Equal in Protein - 23.48
Equal in Water - 73.65
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
23.48 g
Fats:
1.18 g
Carbs:
0 g
Water:
73.65 g
Other:
1.69 g
Contains
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Fats
+572%
Contains
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Other
+369.4%
Equal in Protein - 23.48
Equal in Water - 73.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2544.8%
Contains
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Polyunsaturated fat
+134.6%
Contains
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Saturated Fat
-91.7%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
0.159 g
Monounsaturated Fat:
0.134 g
Polyunsaturated fat:
0.583 g
Contains
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Monounsaturated Fat
+2544.8%
Contains
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Polyunsaturated fat
+134.6%
Contains
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Saturated Fat
-91.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 23.48g |
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| Fats | 7.93g | 1.18g |
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| Calories | 172kcal | 111kcal |
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| Calcium | 6mg | 72mg |
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| Iron | 0.45mg | 0.56mg |
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| Magnesium | 35mg | 81mg |
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| Phosphorus | 304mg | 267mg |
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| Potassium | 499mg | 430mg |
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| Sodium | 97mg | 419mg |
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| Zinc | 0.78mg | 0.57mg |
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| Copper | 0.046mg | 0.06mg |
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| Manganese | 0.013mg | 0.018mg |
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| Selenium | 68.5µg | 44.1µg |
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| Vitamin A | 129IU | 51IU |
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| Vitamin A RAE | 43µg | 17µg |
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| Vitamin E | 2.41mg | 0.28mg |
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| Vitamin D | 666IU | 51IU |
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| Vitamin D | 16.6µg | 1.3µg |
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| Vitamin B1 | 0.089mg | 0.054mg |
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| Vitamin B2 | 0.063mg | 0.223mg |
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| Vitamin B3 | 9.254mg | 3.949mg |
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| Vitamin B5 | 0.417mg | 0.432mg |
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| Vitamin B6 | 0.615mg | 0.329mg |
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| Folate | 2µg | 3µg |
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| Vitamin B12 | 1.62µg | 3.66µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.265mg | 0.263mg |
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| Threonine | 1.035mg | 1.029mg |
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| Isoleucine | 1.088mg | 1.082mg |
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| Leucine | 1.919mg | 1.908mg |
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| Lysine | 2.168mg | 2.157mg |
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| Methionine | 0.699mg | 0.696mg |
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| Phenylalanine | 0.922mg | 0.917mg |
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| Valine | 1.216mg | 1.21mg |
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| Histidine | 0.695mg | 0.691mg |
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| Cholesterol | 78mg | 86mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.159g |
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| Omega-3 - DHA | 0.772g | 0.423g |
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| Omega-3 - EPA | 0.127g | 0.086g |
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| Omega-3 - DPA | 0.168g | 0.027g |
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| Monounsaturated Fat | 3.544g | 0.134g |
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| Polyunsaturated fat | 1.368g | 0.583g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
95%
62%
Minerals Daily Need Coverage Score
64%
59%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 322mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
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.