Alaska Pollock vs Herring
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Alaska Pollock has more protein per 100 calories: 22 g against 9.75 g.
- Alaska Pollock is lighter per 100 g: 78.5 kcal against 177 kcal.
- Alaska Pollock leads in 30 micronutrients, including Thiamin (B1), Niacin (B3), Folate.
- Herring leads in 18 micronutrients, including Vitamin A, Pantothenic Acid (B5), Vitamin B6.
Per 100 calories
| Nutrient | Alaska Pollock | Herring |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22 g | 9.75 g |
| Carbs | 0.073 g | 0 g |
| Fat | 1.26 g | 6.5 g |
| Vitamins | ||
| Vitamin A | 3.32 µg | 17 µg |
| Thiamin (B1) | 0.11 mg | 0.043 mg |
| Riboflavin (B2) | 0.132 mg | 0.123 mg |
| Niacin (B3) | 1.89 mg | 1.54 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.466 mg |
| Vitamin B6 | 0.154 mg | 0.213 mg |
| Folate | 12.2 µg | 4.25 µg |
| Vitamin B12 | 2.24 µg | 6.71 µg |
| Choline | 0 mg | 36.8 mg |
| Vitamin C | 0 mg | 0.198 mg |
| Vitamin D | 0 µg | 2.38 µg |
| Vitamin E | 0 mg | 0.606 mg |
| Vitamin K | 0 µg | 0.057 µg |
| Minerals | ||
| Calcium | 51.5 mg | 39.7 mg |
| Iron | 0.306 mg | 0.629 mg |
| Magnesium | 29 mg | 18.1 mg |
| Phosphorus | 284 mg | 131 mg |
| Potassium | 450 mg | 212 mg |
| Sodium | 146 mg | 46.5 mg |
| Zinc | 0.549 mg | 0.431 mg |
| Copper | 0.124 mg | 0.048 mg |
| Manganese | 0.004 mg | 0.023 mg |
| Selenium | 34.4 µg | 20.7 µg |
| Iodine | 3.32 µg | 17 µg |
| Fats | ||
| Polyunsaturated Fat | 0.583 g | 1.29 g |
| Monounsaturated Fat | 0.189 g | 3.01 g |
| Saturated Fat | 0.302 g | 1.5 g |
| Trans Fat | 0.01 g | 0 g |
| Cholesterol | 76.4 mg | 38.8 mg |
| Omega-3 (EPA) | 0.214 g | 0.475 g |
| Omega-3 (DHA) | 0.302 g | 0.44 g |
| Omega-6 (Linoleic Acid) | 0.008 g | 0.091 g |
| Amino Acids | ||
| Histidine | 0.313 g | 0.287 g |
| Isoleucine | 0.718 g | 0.449 g |
| Leucine | 1.32 g | 0.79 g |
| Lysine | 1.62 g | 0.895 g |
| Methionine | 0.536 g | 0.288 g |
| Cystine | 0.199 g | 0.105 g |
| Phenylalanine | 0.632 g | 0.38 g |
| Tyrosine | 0.587 g | 0.329 g |
| Threonine | 0.654 g | 0.427 g |
| Tryptophan | 0.176 g | 0.109 g |
| Valine | 0.772 g | 0.501 g |
| Arginine | 1.02 g | 0.584 g |
| Alanine | 1.05 g | 0.59 g |
| Serine | 1.87 g | 0.997 g |
| Proline | 2.68 g | 1.45 g |
| Glycine | 0.898 g | 0.467 g |
| Aspartic Acid | 0.581 g | 0.344 g |
| Glutamic Acid | 0.729 g | 0.397 g |
Per 100 grams
| Nutrient | Alaska Pollock | Herring |
|---|---|---|
| Calories | 78.5 kcal | 177 kcal |
| Protein | 17.3 g | 17.2 g |
| Carbs | 0.057 g | 0 g |
| Fat | 0.992 g | 11.5 g |
| Vitamins | ||
| Vitamin A | 2.61 µg | 30 µg |
| Thiamin (B1) | 0.086 mg | 0.076 mg |
| Riboflavin (B2) | 0.104 mg | 0.217 mg |
| Niacin (B3) | 1.48 mg | 2.71 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.823 mg |
| Vitamin B6 | 0.121 mg | 0.376 mg |
| Folate | 9.57 µg | 7.5 µg |
| Vitamin B12 | 1.76 µg | 11.9 µg |
| Choline | 0 mg | 65 mg |
| Vitamin C | 0 mg | 0.35 mg |
| Vitamin D | 0 µg | 4.2 µg |
| Vitamin E | 0 mg | 1.07 mg |
| Vitamin K | 0 µg | 0.1 µg |
| Minerals | ||
| Calcium | 40.4 mg | 70 mg |
| Iron | 0.24 mg | 1.11 mg |
| Magnesium | 22.8 mg | 32 mg |
| Phosphorus | 223 mg | 232 mg |
| Potassium | 353 mg | 375 mg |
| Sodium | 115 mg | 82 mg |
| Zinc | 0.431 mg | 0.76 mg |
| Copper | 0.097 mg | 0.085 mg |
| Manganese | 0.003 mg | 0.04 mg |
| Selenium | 27 µg | 36.5 µg |
| Iodine | 2.61 µg | 30 µg |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 2.28 g |
| Monounsaturated Fat | 0.148 g | 5.31 g |
| Saturated Fat | 0.237 g | 2.65 g |
| Trans Fat | 0.008 g | 0 g |
| Cholesterol | 60 mg | 68.5 mg |
| Omega-3 (EPA) | 0.168 g | 0.839 g |
| Omega-3 (DHA) | 0.237 g | 0.776 g |
| Omega-6 (Linoleic Acid) | 0.006 g | 0.161 g |
| Amino Acids | ||
| Histidine | 0.246 g | 0.506 g |
| Isoleucine | 0.564 g | 0.792 g |
| Leucine | 1.04 g | 1.4 g |
| Lysine | 1.27 g | 1.58 g |
| Methionine | 0.421 g | 0.508 g |
| Cystine | 0.156 g | 0.185 g |
| Phenylalanine | 0.496 g | 0.671 g |
| Tyrosine | 0.461 g | 0.58 g |
| Threonine | 0.513 g | 0.753 g |
| Tryptophan | 0.138 g | 0.193 g |
| Valine | 0.606 g | 0.885 g |
| Arginine | 0.804 g | 1.03 g |
| Alanine | 0.826 g | 1.04 g |
| Serine | 1.47 g | 1.76 g |
| Proline | 2.1 g | 2.57 g |
| Glycine | 0.705 g | 0.825 g |
| Aspartic Acid | 0.456 g | 0.607 g |
| Glutamic Acid | 0.572 g | 0.701 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alaska Pollock and Herring, including preparation variants and research-cited compound levels, or compare any two foods.