Pollock vs. Flatfish — In-Depth Nutrition Comparison

Compare

What are the main differences between pollock and flatfish?

Pollock is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, magnesium, and potassium, while flatfish is higher in vitamin D* and phosphorus.
Pollock's daily need coverage for vitamin B12 is 98% higher.
Flatfish has 9 times less vitamin B2 than pollock. Pollock has 0.223mg of vitamin B2, while flatfish has 0.025mg.
Flatfish is lower in cholesterol.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.

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.

Pollock

Flatfish

Contains more MagnesiumMagnesium	+268.2%
Contains more CalciumCalcium	+188%
Contains more PotassiumPotassium	+118.3%
Contains more IronIron	+143.5%
Contains more CopperCopper	+160.9%
Contains more ZincZinc	+46.2%
Contains more SeleniumSelenium	+35.3%

Contains more PhosphorusPhosphorus	+15.7%
Contains less SodiumSodium	-13.4%

~equal in Manganese ~0.017mg

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.

Pollock

Flatfish

Contains more Vitamin AVitamin A	+41.7%
Contains more Vitamin B1Vitamin B1	+107.7%
Contains more Vitamin B2Vitamin B2	+792%
Contains more Vitamin B3Vitamin B3	+209%
Contains more Vitamin B5Vitamin B5	+90.3%
Contains more Vitamin B6Vitamin B6	+186.1%
Contains more Vitamin B12Vitamin B12	+179.4%

Contains more Vitamin DVitamin D	+169.2%
Contains more Vitamin EVitamin E	+175%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	3.66µg	1.31µg	98%
Selenium	44.1µg	32.6µg	21%
Vitamin B3	3.949mg	1.278mg	17%
Protein	23.48g	15.24g	16%
Vitamin B6	0.329mg	0.115mg	16%
Vitamin B2	0.223mg	0.025mg	15%
Magnesium	81mg	22mg	14%
Vitamin D*	51 IU	139 IU	11%
Vitamin D	1.3µg	3.5µg	11%
Cholesterol	86mg	56mg	10%
Potassium	430mg	197mg	7%
Phosphorus	267mg	309mg	6%
Calcium	72mg	25mg	5%
Iron	0.56mg	0.23mg	4%
Copper	0.06mg	0.023mg	4%
Vitamin B5	0.432mg	0.227mg	4%
Vitamin E	0.28mg	0.77mg	3%
Fats	1.18g	2.37g	2%
Zinc	0.57mg	0.39mg	2%
Sodium	419mg	363mg	2%
Vitamin B1	0.054mg	0.026mg	2%
Choline	91.6mg	79.9mg	2%
Saturated fat	0.159g	0.542g	2%
Calories	111kcal	86kcal	1%
Vitamin A	17µg	12µg	1%
Folate	3µg	6µg	1%
Monounsaturated fat	0.134g	0.657g	1%
Polyunsaturated fat	0.583g	0.459g	1%
Protein per 100 calories	21g	18g	N/A
Calories per 10 g protein	47kcal	56kcal	N/A
Weight per 100 calories	90g	116g	N/A
Unsaturated / Saturated Fat ratio	4.5	2.1	N/A
Manganese	0.018mg	0.017mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.263mg	0.197mg	0%
Threonine	1.029mg	0.719mg	0%
Isoleucine	1.082mg	0.754mg	0%
Leucine	1.908mg	1.335mg	0%
Lysine	2.157mg	1.561mg	0%
Methionine	0.696mg	0.56mg	0%
Phenylalanine	0.917mg	0.624mg	0%
Valine	1.21mg	0.8mg	0%
Histidine	0.691mg	0.374mg	0%
Omega-3 - EPA	0.086g	0.168g	N/A
Omega-3 - DHA	0.423g	0.132g	N/A
Omega-3 - DPA	0.027g	0.034g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A