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  6. Whitefish vs. Alaska pollock

Whitefish vs. Alaska pollock — In-Depth Nutrition Comparison

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Significant differences between Whitefish and Alaska pollock

  • Whitefish has more Phosphorus, Vitamin B1, Vitamin B5, and Zinc, however, Alaska pollock is richer in Vitamin B12, Selenium, Magnesium, and Vitamin B2.
  • Alaska pollock covers your daily Vitamin B12 needs 113% more than Whitefish.
  • Alaska pollock has 7 times less Saturated Fat than Whitefish. Whitefish has 1.162g of Saturated Fat, while Alaska pollock has 0.159g.

Specific food types used in this comparison are Fish, whitefish, mixed species, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Whitefish 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.
Whitefish
Whitefish
5
:
5
Alaska pollock
Alaska pollock
Contains more Phosphorus +29.6%
Contains less Sodium -84.5%
Contains more Zinc +122.8%
Contains more Copper +53.3%
Contains more Manganese +377.8%
Contains more Calcium +118.2%
Contains more Iron +19.1%
Contains more Magnesium +92.9%
Contains more Selenium +172.2%
Equal in Potassium - 430
Whitefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains more Phosphorus +29.6%
Contains less Sodium -84.5%
Contains more Zinc +122.8%
Contains more Copper +53.3%
Contains more Manganese +377.8%
Contains more Calcium +118.2%
Contains more Iron +19.1%
Contains more Magnesium +92.9%
Contains more Selenium +172.2%
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.
Whitefish
Whitefish
5
:
6
Alaska pollock
Alaska pollock
Contains more Vitamin A +156.9%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%
Contains more Vitamin B2 +44.8%
Contains more Vitamin B12 +281.3%
Equal in Vitamin B3 - 3.949
Equal in Vitamin B6 - 0.329
Whitefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 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 +156.9%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B5 +100.2%
Contains more Folate +466.7%
Contains more Vitamin B2 +44.8%
Contains more Vitamin B12 +281.3%
Equal in Vitamin B3 - 3.949
Equal in Vitamin B6 - 0.329

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whitefish
Whitefish
3
:
1
Alaska pollock
Alaska pollock
Contains more Fats +536.4%
Contains more Other +73.4%
Contains more Water +13.2%
Equal in Protein - 23.48
Whitefish
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +536.4%
Contains more Other +73.4%
Contains more Water +13.2%
Equal in Protein - 23.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whitefish
Whitefish
2
:
1
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +1809.7%
Contains more Polyunsaturated fat +372.6%
Contains less Saturated Fat -86.3%
Whitefish
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 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 +1809.7%
Contains more Polyunsaturated fat +372.6%
Contains less Saturated Fat -86.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whitefish Alaska pollock Opinion
Protein 24.47g 23.48g Whitefish
Fats 7.51g 1.18g Whitefish
Calories 172kcal 111kcal Whitefish
Calcium 33mg 72mg Alaska pollock
Iron 0.47mg 0.56mg Alaska pollock
Magnesium 42mg 81mg Alaska pollock
Phosphorus 346mg 267mg Whitefish
Potassium 406mg 430mg Alaska pollock
Sodium 65mg 419mg Whitefish
Zinc 1.27mg 0.57mg Whitefish
Copper 0.092mg 0.06mg Whitefish
Manganese 0.086mg 0.018mg Whitefish
Selenium 16.2µg 44.1µg Alaska pollock
Vitamin A 131IU 51IU Whitefish
Vitamin A RAE 39µg 17µg Whitefish
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.171mg 0.054mg Whitefish
Vitamin B2 0.154mg 0.223mg Alaska pollock
Vitamin B3 3.846mg 3.949mg Alaska pollock
Vitamin B5 0.865mg 0.432mg Whitefish
Vitamin B6 0.346mg 0.329mg Whitefish
Folate 17µg 3µg Whitefish
Vitamin B12 0.96µg 3.66µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.274mg 0.263mg Whitefish
Threonine 1.073mg 1.029mg Whitefish
Isoleucine 1.128mg 1.082mg Whitefish
Leucine 1.989mg 1.908mg Whitefish
Lysine 2.248mg 2.157mg Whitefish
Methionine 0.724mg 0.696mg Whitefish
Phenylalanine 0.955mg 0.917mg Whitefish
Valine 1.261mg 1.21mg Whitefish
Histidine 0.721mg 0.691mg Whitefish
Cholesterol 77mg 86mg Whitefish
Saturated Fat 1.162g 0.159g Alaska pollock
Omega-3 - DHA 1.206g 0.423g Whitefish
Omega-3 - EPA 0.406g 0.086g Whitefish
Omega-3 - DPA 0.209g 0.027g Whitefish
Monounsaturated Fat 2.559g 0.134g Whitefish
Polyunsaturated fat 2.755g 0.583g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whitefish 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
35%
Whitefish
62%
Alaska pollock
Minerals Daily Need Coverage Score
41%
Whitefish
59%
Alaska pollock

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 354mg)
Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 9mg)
Which food is cheaper?
Whitefish
Whitefish is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.003g)
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

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.