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  6. Mackerel vs. Pollock

Mackerel vs. Pollock — In-Depth Nutrition Comparison

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What are the differences between mackerel and pollock?

  • Mackerel is richer than pollock in vitamin B12, vitamin D*, selenium, vitamin E, iron, vitamin K, and vitamin B6.
  • Mackerel's daily need coverage for vitamin B12 is 348% more.
  • Mackerel has 78 times more vitamin K than pollock. While mackerel has 7.8µg of vitamin K, pollock has only 0.1µg.
  • The amount of saturated fat in pollock is lower.

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

Infographic

Mackerel vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +150%
Contains more CopperCopper +66.7%
Contains more ZincZinc +93%
Contains more SeleniumSelenium +66.4%
Contains more MagnesiumMagnesium +35%
Contains less SodiumSodium -90.6%
~equal in Calcium ~72mg
~equal in Phosphorus ~267mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 20% 5.7% 5.6% 14% 51% 74% 26% 76% 458% 0.25% 2.3%
Contains more Vitamin DVitamin D +1838.5%
Contains more Vitamin AVitamin A +176.5%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B6Vitamin B6 +24.6%
Contains more Vitamin B12Vitamin B12 +227.9%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +400%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B3Vitamin B3 +19.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Pollock DV% diff.
Vitamin B12 12µg 3.66µg 348%
Sodium 4450mg 419mg 175%
Vitamin D 25.2µg 1.3µg 120%
Vitamin D* 1006 IU 51 IU 119%
Selenium 73.4µg 44.1µg 53%
Polyunsaturated fat 6.21g 0.583g 38%
Fats 25.1g 1.18g 37%
Saturated fat 7.148g 0.159g 32%
Monounsaturated fat 8.32g 0.134g 20%
Vitamin E 2.38mg 0.28mg 14%
Iron 1.4mg 0.56mg 11%
Calories 305kcal 111kcal 10%
Protein 18.5g 23.48g 10%
Vitamin B5 0.432mg 9%
Vitamin B6 0.41mg 0.329mg 6%
Vitamin K 7.8µg 0.1µg 6%
Magnesium 60mg 81mg 5%
Zinc 1.1mg 0.57mg 5%
Copper 0.1mg 0.06mg 4%
Vitamin B3 3.3mg 3.949mg 4%
Cholesterol 95mg 86mg 3%
Potassium 520mg 430mg 3%
Vitamin A 47µg 17µg 3%
Vitamin B1 0.02mg 0.054mg 3%
Vitamin B2 0.19mg 0.223mg 3%
Folate 15µg 3µg 3%
Phosphorus 254mg 267mg 2%
Choline 101.6mg 91.6mg 2%
Calcium 66mg 72mg 1%
Manganese 0.018mg 1%
Protein per 100 calories 6.1g 21g N/A
Calories per 10 g protein 165kcal 47kcal N/A
Weight per 100 calories 33g 90g N/A
Unsaturated / Saturated Fat ratio 2 4.5 N/A
Tryptophan 0.263mg 0%
Threonine 1.029mg 0%
Isoleucine 1.082mg 0%
Leucine 1.908mg 0%
Lysine 2.157mg 0%
Methionine 0.696mg 0%
Phenylalanine 0.917mg 0%
Valine 1.21mg 0%
Histidine 0.691mg 0%
Omega-3 - EPA 1.619g 0.086g N/A
Omega-3 - DHA 2.965g 0.423g N/A
Omega-3 - DPA 0.391g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +2027.1%
Contains more OtherOther +692.9%
Contains more ProteinProtein +26.9%
Contains more WaterWater +71.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +6109%
Contains more Poly. FatPolyunsaturated fat +965.2%
Contains less Sat. FatSaturated fat -97.8%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. 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.