Pollock vs. Herring — In-Depth Nutrition Comparison

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What are the differences between pollock and herring?

Pollock is higher in magnesium, yet herring is higher in vitamin B12, vitamin D*, fats, iron, vitamin E, copper, and zinc.
Herring's daily need coverage for vitamin B12 is 395% more.
Pollock has 4 times more sodium than herring. While pollock has 419mg of sodium, herring has only 115mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pollock

Herring

Contains more MagnesiumMagnesium

+97.6%

Contains more IronIron	+151.8%
Contains more CopperCopper	+96.7%
Contains more ZincZinc	+122.8%
Contains more PhosphorusPhosphorus	+13.5%
Contains less SodiumSodium	-72.6%
Contains more ManganeseManganese	+122.2%

~equal in Calcium ~74mg

~equal in Potassium ~419mg

~equal in Selenium ~46.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pollock

Herring

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+315.4%
Contains more Vitamin AVitamin A	+111.8%
Contains more Vitamin EVitamin E	+389.3%
Contains more Vitamin B1Vitamin B1	+107.4%
Contains more Vitamin B2Vitamin B2	+34.1%
Contains more Vitamin B5Vitamin B5	+71.3%
Contains more Vitamin B12Vitamin B12	+259%
Contains more FolateFolate	+300%

~equal in Vitamin B3 ~4.124mg

~equal in Vitamin B6 ~0.348mg

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	3.66µg	13.14µg	395%
Vitamin D	1.3µg	5.4µg	21%
Vitamin D*	51 IU	214 IU	20%
Fats	1.18g	11.59g	16%
Polyunsaturated fat	0.583g	2.735g	14%
Sodium	419mg	115mg	13%
Monounsaturated fat	0.134g	4.79g	12%
Iron	0.56mg	1.41mg	11%
Saturated fat	0.159g	2.615g	11%
Magnesium	81mg	41mg	10%
Vitamin E	0.28mg	1.37mg	7%
Copper	0.06mg	0.118mg	6%
Zinc	0.57mg	1.27mg	6%
Vitamin B2	0.223mg	0.299mg	6%
Vitamin B5	0.432mg	0.74mg	6%
Calories	111kcal	203kcal	5%
Phosphorus	267mg	303mg	5%
Selenium	44.1µg	46.8µg	5%
Vitamin B1	0.054mg	0.112mg	5%
Cholesterol	86mg	77mg	3%
Vitamin A	17µg	36µg	2%
Folate	3µg	12µg	2%
Choline	91.6mg	83.3mg	2%
Protein	23.48g	23.03g	1%
Vitamin C	0mg	0.7mg	1%
Manganese	0.018mg	0.04mg	1%
Vitamin B3	3.949mg	4.124mg	1%
Vitamin B6	0.329mg	0.348mg	1%
Protein per 100 calories	21g	11g	N/A
Calories per 10 g protein	47kcal	88kcal	N/A
Weight per 100 calories	90g	49g	N/A
Unsaturated / Saturated Fat ratio	4.5	2.9	N/A
Calcium	72mg	74mg	0%
Potassium	430mg	419mg	0%
Vitamin K	0.1µg	0.1µg	0%
Tryptophan	0.263mg	0.258mg	0%
Threonine	1.029mg	1.01mg	0%
Isoleucine	1.082mg	1.061mg	0%
Leucine	1.908mg	1.872mg	0%
Lysine	2.157mg	2.115mg	0%
Methionine	0.696mg	0.682mg	0%
Phenylalanine	0.917mg	0.899mg	0%
Valine	1.21mg	1.187mg	0%
Histidine	0.691mg	0.678mg	0%
Omega-3 (EPA)	0.086g	0.909g	N/A
Omega-3 (DHA)	0.423g	1.105g	N/A
Omega-3 (DPA)	0.027g	0.071g	N/A