Fish Herring vs Fish Pollock
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Pollock has more protein per 100 calories: 21.8 g against 9.75 g.
- Fish Pollock is lighter per 100 g: 74.7 kcal against 177 kcal.
- Fish Herring leads in 14 micronutrients, including Vitamin A, Vitamin B12, Vitamin C.
- Fish Pollock leads in 31 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Fish Herring | Fish Pollock |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.75 g | 21.8 g |
| Carbs | 0 g | 0 g |
| Fat | 6.5 g | 0.987 g |
| Vitamins | ||
| Vitamin A | 17 µg | 11.4 µg |
| Thiamin (B1) | 0.043 mg | 0.052 mg |
| Riboflavin (B2) | 0.123 mg | 0.178 mg |
| Niacin (B3) | 1.54 mg | 2.63 mg |
| Pantothenic Acid (B5) | 0.466 mg | 0.399 mg |
| Vitamin B6 | 0.213 mg | 0.238 mg |
| Folate | 4.25 µg | 4.02 µg |
| Vitamin B12 | 6.71 µg | 3.23 µg |
| Choline | 36.8 mg | 94.3 mg |
| Vitamin C | 0.198 mg | 0 mg |
| Vitamin D | 2.38 µg | 0.804 µg |
| Vitamin E | 0.606 mg | 0.482 mg |
| Vitamin K | 0.057 µg | 0.067 µg |
| Minerals | ||
| Calcium | 39.7 mg | 38.8 mg |
| Iron | 0.629 mg | 0.425 mg |
| Magnesium | 18.1 mg | 52.2 mg |
| Phosphorus | 131 mg | 310 mg |
| Potassium | 212 mg | 378 mg |
| Sodium | 46.5 mg | 258 mg |
| Zinc | 0.431 mg | 0.526 mg |
| Copper | 0.048 mg | 0.055 mg |
| Manganese | 0.023 mg | 0.016 mg |
| Selenium | 20.7 µg | 35.1 µg |
| Iodine | 17 µg | 11.4 µg |
| Fats | ||
| Polyunsaturated Fat | 1.29 g | 0.419 g |
| Monounsaturated Fat | 3.01 g | 0.127 g |
| Saturated Fat | 1.5 g | 0.182 g |
| Trans Fat | 0 g | 0.013 g |
| Cholesterol | 38.8 mg | 79.5 mg |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-3 (EPA) | 0.475 g | 0.087 g |
| Omega-3 (DHA) | 0.44 g | 0.28 g |
| Omega-6 (Linoleic Acid) | 0.091 g | 0.015 g |
| Amino Acids | ||
| Histidine | 0.287 g | 0.557 g |
| Isoleucine | 0.449 g | 0.983 g |
| Leucine | 0.79 g | 1.71 g |
| Lysine | 0.895 g | 1.95 g |
| Methionine | 0.288 g | 0.633 g |
| Cystine | 0.105 g | 0.225 g |
| Phenylalanine | 0.38 g | 0.824 g |
| Tyrosine | 0.329 g | 0.743 g |
| Threonine | 0.427 g | 0.929 g |
| Tryptophan | 0.109 g | 0.257 g |
| Valine | 0.501 g | 1.08 g |
| Arginine | 0.584 g | 1.35 g |
| Alanine | 0.59 g | 1.25 g |
| Serine | 0.997 g | 2.14 g |
| Proline | 1.45 g | 3.23 g |
| Glycine | 0.467 g | 0.99 g |
| Aspartic Acid | 0.344 g | 0.77 g |
| Glutamic Acid | 0.397 g | 0.865 g |
Per 100 grams
| Nutrient | Fish Herring | Fish Pollock |
|---|---|---|
| Calories | 177 kcal | 74.7 kcal |
| Protein | 17.2 g | 16.3 g |
| Carbs | 0 g | 0 g |
| Fat | 11.5 g | 0.737 g |
| Vitamins | ||
| Vitamin A | 30 µg | 8.5 µg |
| Thiamin (B1) | 0.076 mg | 0.039 mg |
| Riboflavin (B2) | 0.217 mg | 0.133 mg |
| Niacin (B3) | 2.71 mg | 1.96 mg |
| Pantothenic Acid (B5) | 0.823 mg | 0.298 mg |
| Vitamin B6 | 0.376 mg | 0.178 mg |
| Folate | 7.5 µg | 3 µg |
| Vitamin B12 | 11.9 µg | 2.41 µg |
| Choline | 65 mg | 70.4 mg |
| Vitamin C | 0.35 mg | 0 mg |
| Vitamin D | 4.2 µg | 0.6 µg |
| Vitamin E | 1.07 mg | 0.36 mg |
| Vitamin K | 0.1 µg | 0.05 µg |
| Minerals | ||
| Calcium | 70 mg | 29 mg |
| Iron | 1.11 mg | 0.317 mg |
| Magnesium | 32 mg | 39 mg |
| Phosphorus | 232 mg | 232 mg |
| Potassium | 375 mg | 282 mg |
| Sodium | 82 mg | 193 mg |
| Zinc | 0.76 mg | 0.393 mg |
| Copper | 0.085 mg | 0.041 mg |
| Manganese | 0.04 mg | 0.012 mg |
| Selenium | 36.5 µg | 26.2 µg |
| Iodine | 30 µg | 8.5 µg |
| Fats | ||
| Polyunsaturated Fat | 2.28 g | 0.313 g |
| Monounsaturated Fat | 5.31 g | 0.095 g |
| Saturated Fat | 2.65 g | 0.136 g |
| Trans Fat | 0 g | 0.01 g |
| Cholesterol | 68.5 mg | 59.3 mg |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-3 (EPA) | 0.839 g | 0.065 g |
| Omega-3 (DHA) | 0.776 g | 0.209 g |
| Omega-6 (Linoleic Acid) | 0.161 g | 0.011 g |
| Amino Acids | ||
| Histidine | 0.506 g | 0.416 g |
| Isoleucine | 0.792 g | 0.734 g |
| Leucine | 1.4 g | 1.28 g |
| Lysine | 1.58 g | 1.46 g |
| Methionine | 0.508 g | 0.473 g |
| Cystine | 0.185 g | 0.168 g |
| Phenylalanine | 0.671 g | 0.615 g |
| Tyrosine | 0.58 g | 0.555 g |
| Threonine | 0.753 g | 0.694 g |
| Tryptophan | 0.193 g | 0.192 g |
| Valine | 0.885 g | 0.81 g |
| Arginine | 1.03 g | 1.01 g |
| Alanine | 1.04 g | 0.936 g |
| Serine | 1.76 g | 1.6 g |
| Proline | 2.57 g | 2.41 g |
| Glycine | 0.825 g | 0.739 g |
| Aspartic Acid | 0.607 g | 0.575 g |
| Glutamic Acid | 0.701 g | 0.646 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Herring and Fish Pollock, including preparation variants and research-cited compound levels, or compare any two foods.