Alaska Pollock vs Mackerel
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 12.9 g.
- Alaska Pollock is lighter per 100 g: 78.5 kcal against 152 kcal.
- Alaska Pollock leads in 26 micronutrients, including Thiamin (B1), Folate, Calcium.
- Mackerel leads in 21 micronutrients, including Vitamin A, Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Alaska Pollock | Mackerel |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22 g | 12.9 g |
| Carbs | 0.073 g | 0 g |
| Fat | 1.26 g | 4.96 g |
| Vitamins | ||
| Vitamin A | 3.32 µg | 53.7 µg |
| Thiamin (B1) | 0.11 mg | 0.085 mg |
| Riboflavin (B2) | 0.132 mg | 0.227 mg |
| Niacin (B3) | 1.89 mg | 4.66 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.455 mg |
| Vitamin B6 | 0.154 mg | 0.259 mg |
| Folate | 12.2 µg | 1.98 µg |
| Vitamin B12 | 2.24 µg | 5.13 µg |
| Choline | 0 mg | 40.1 mg |
| Vitamin C | 0 mg | 0.923 mg |
| Vitamin D | 0 µg | 7.14 µg |
| Vitamin E | 0 mg | 0.705 mg |
| Vitamin K | 0 µg | 1.14 µg |
| Minerals | ||
| Calcium | 51.5 mg | 12.7 mg |
| Iron | 0.306 mg | 0.826 mg |
| Magnesium | 29 mg | 27.8 mg |
| Phosphorus | 284 mg | 131 mg |
| Potassium | 450 mg | 264 mg |
| Sodium | 146 mg | 64.7 mg |
| Zinc | 0.549 mg | 0.387 mg |
| Copper | 0.124 mg | 0.041 mg |
| Manganese | 0.004 mg | 0.008 mg |
| Selenium | 34.4 µg | 25.3 µg |
| Iodine | 3.32 µg | 53.7 µg |
| Fats | ||
| Polyunsaturated Fat | 0.583 g | 1.23 g |
| Monounsaturated Fat | 0.189 g | 1.71 g |
| Saturated Fat | 0.302 g | 1.27 g |
| Trans Fat | 0.01 g | 0 g |
| Cholesterol | 76.4 mg | 40.5 mg |
| Omega-3 (EPA) | 0.214 g | 0.308 g |
| Omega-3 (DHA) | 0.302 g | 0.58 g |
| Omega-6 (Linoleic Acid) | 0.008 g | 0.078 g |
| Amino Acids | ||
| Histidine | 0.313 g | 0.38 g |
| Isoleucine | 0.718 g | 0.594 g |
| Leucine | 1.32 g | 1.05 g |
| Lysine | 1.62 g | 1.18 g |
| Methionine | 0.536 g | 0.382 g |
| Cystine | 0.199 g | 0.138 g |
| Phenylalanine | 0.632 g | 0.503 g |
| Tyrosine | 0.587 g | 0.436 g |
| Threonine | 0.654 g | 0.565 g |
| Tryptophan | 0.176 g | 0.144 g |
| Valine | 0.772 g | 0.663 g |
| Arginine | 1.02 g | 0.77 g |
| Alanine | 1.05 g | 0.78 g |
| Serine | 1.87 g | 1.32 g |
| Proline | 2.68 g | 1.93 g |
| Glycine | 0.898 g | 0.619 g |
| Aspartic Acid | 0.581 g | 0.456 g |
| Glutamic Acid | 0.729 g | 0.526 g |
Per 100 grams
| Nutrient | Alaska Pollock | Mackerel |
|---|---|---|
| Calories | 78.5 kcal | 152 kcal |
| Protein | 17.3 g | 19.6 g |
| Carbs | 0.057 g | 0 g |
| Fat | 0.992 g | 7.52 g |
| Vitamins | ||
| Vitamin A | 2.61 µg | 81.5 µg |
| Thiamin (B1) | 0.086 mg | 0.129 mg |
| Riboflavin (B2) | 0.104 mg | 0.345 mg |
| Niacin (B3) | 1.48 mg | 7.07 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.69 mg |
| Vitamin B6 | 0.121 mg | 0.393 mg |
| Folate | 9.57 µg | 3 µg |
| Vitamin B12 | 1.76 µg | 7.78 µg |
| Choline | 0 mg | 60.8 mg |
| Vitamin C | 0 mg | 1.4 mg |
| Vitamin D | 0 µg | 10.8 µg |
| Vitamin E | 0 mg | 1.07 mg |
| Vitamin K | 0 µg | 1.73 µg |
| Minerals | ||
| Calcium | 40.4 mg | 19.3 mg |
| Iron | 0.24 mg | 1.25 mg |
| Magnesium | 22.8 mg | 42.3 mg |
| Phosphorus | 223 mg | 199 mg |
| Potassium | 353 mg | 400 mg |
| Sodium | 115 mg | 98.3 mg |
| Zinc | 0.431 mg | 0.587 mg |
| Copper | 0.097 mg | 0.062 mg |
| Manganese | 0.003 mg | 0.012 mg |
| Selenium | 27 µg | 38.4 µg |
| Iodine | 2.61 µg | 81.5 µg |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 1.87 g |
| Monounsaturated Fat | 0.148 g | 2.6 g |
| Saturated Fat | 0.237 g | 1.93 g |
| Trans Fat | 0.008 g | 0 g |
| Cholesterol | 60 mg | 61.5 mg |
| Omega-3 (EPA) | 0.168 g | 0.468 g |
| Omega-3 (DHA) | 0.237 g | 0.88 g |
| Omega-6 (Linoleic Acid) | 0.006 g | 0.118 g |
| Amino Acids | ||
| Histidine | 0.246 g | 0.576 g |
| Isoleucine | 0.564 g | 0.902 g |
| Leucine | 1.04 g | 1.59 g |
| Lysine | 1.27 g | 1.8 g |
| Methionine | 0.421 g | 0.579 g |
| Cystine | 0.156 g | 0.21 g |
| Phenylalanine | 0.496 g | 0.764 g |
| Tyrosine | 0.461 g | 0.661 g |
| Threonine | 0.513 g | 0.858 g |
| Tryptophan | 0.138 g | 0.219 g |
| Valine | 0.606 g | 1.01 g |
| Arginine | 0.804 g | 1.17 g |
| Alanine | 0.826 g | 1.18 g |
| Serine | 1.47 g | 2.01 g |
| Proline | 2.1 g | 2.92 g |
| Glycine | 0.705 g | 0.939 g |
| Aspartic Acid | 0.456 g | 0.692 g |
| Glutamic Acid | 0.572 g | 0.798 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alaska Pollock and Mackerel, including preparation variants and research-cited compound levels, or compare any two foods.