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  6. Halibut raw vs. Pollock

Halibut raw vs. Pollock — In-Depth Nutrition Comparison

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A recap on the differences between halibut raw and pollock

  • Halibut raw is higher in vitamin D* and fats, yet pollock is higher in vitamin B12, protein, vitamin B3, phosphorus, selenium, and magnesium.
  • Halibut raw covers your daily vitamin D* needs 131% more than pollock.
  • Halibut raw contains 12 times more fats than pollock. While halibut raw contains 13.84g of fats, pollock contains only 1.18g.
  • The amount of cholesterol in halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Halibut raw vs Pollock infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 IronIron +17.9%
Contains less SodiumSodium -80.9%
Contains more MagnesiumMagnesium +211.5%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +100%
Contains more ZincZinc +42.5%
Contains more PhosphorusPhosphorus +62.8%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +20.8%

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.
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% 411% 4.7% 15% 15% 18% 28% 15% 97% 125% 0.25% 0.75%
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 +2007.7%
Contains more Vitamin EVitamin E +160.7%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin AVitamin A +21.4%
Contains more Vitamin B2Vitamin B2 +178.8%
Contains more Vitamin B3Vitamin B3 +163.3%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin B12Vitamin B12 +266%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Halibut raw Pollock DV% diff.
Vitamin D* 1097 IU 51 IU 131%
Vitamin D 27.4µg 1.3µg 131%
Vitamin B12 1µg 3.66µg 111%
Monounsaturated fat 8.378g 0.134g 21%
Fats 13.84g 1.18g 19%
Protein 14.37g 23.48g 18%
Phosphorus 164mg 267mg 15%
Sodium 80mg 419mg 15%
Vitamin B3 1.5mg 3.949mg 15%
Selenium 36.5µg 44.1µg 14%
Cholesterol 46mg 86mg 13%
Magnesium 26mg 81mg 13%
Vitamin B2 0.08mg 0.223mg 11%
Saturated fat 2.419g 0.159g 10%
Calcium 3mg 72mg 7%
Vitamin B6 0.42mg 0.329mg 7%
Potassium 268mg 430mg 5%
Choline 61.8mg 91.6mg 5%
Polyunsaturated fat 1.367g 0.583g 5%
Calories 186kcal 111kcal 4%
Vitamin B5 0.25mg 0.432mg 4%
Copper 0.03mg 0.06mg 3%
Vitamin E 0.73mg 0.28mg 3%
Zinc 0.4mg 0.57mg 2%
Iron 0.66mg 0.56mg 1%
Vitamin B1 0.06mg 0.054mg 1%
Folate 1µg 3µg 1%
Protein per 100 calories 7.7g 21g N/A
Calories per 10 g protein 129kcal 47kcal N/A
Weight per 100 calories 54g 90g N/A
Unsaturated / Saturated Fat ratio 4 4.5 N/A
Vitamin A 14µg 17µg 0%
Manganese 0.012mg 0.018mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.161mg 0.263mg 0%
Threonine 0.63mg 1.029mg 0%
Isoleucine 0.662mg 1.082mg 0%
Leucine 1.168mg 1.908mg 0%
Lysine 1.32mg 2.157mg 0%
Methionine 0.425mg 0.696mg 0%
Phenylalanine 0.561mg 0.917mg 0%
Valine 0.74mg 1.21mg 0%
Histidine 0.423mg 0.691mg 0%
Omega-3 (EPA) 0.526g 0.086g N/A
Omega-3 (DHA) 0.393g 0.423g N/A
Omega-3 (DPA) 0.089g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +1072.9%
Contains more ProteinProtein +63.4%
~equal in Carbs ~0g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +6152.2%
Contains more Poly. FatPolyunsaturated fat +134.5%
Contains less Sat. FatSaturated fat -93.4%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.