Fish Mackerel 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 12.9 g.
- Fish Pollock is lighter per 100 g: 74.7 kcal against 152 kcal.
- Fish Mackerel leads in 17 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Fish Pollock leads in 32 micronutrients, including Folate, Choline, Calcium.
Per 100 calories
| Nutrient | Fish Mackerel | Fish Pollock |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 12.9 g | 21.8 g |
| Carbs | 0 g | 0 g |
| Fat | 4.96 g | 0.987 g |
| Vitamins | ||
| Vitamin A | 53.7 µg | 11.4 µg |
| Thiamin (B1) | 0.085 mg | 0.052 mg |
| Riboflavin (B2) | 0.227 mg | 0.178 mg |
| Niacin (B3) | 4.66 mg | 2.63 mg |
| Pantothenic Acid (B5) | 0.455 mg | 0.399 mg |
| Vitamin B6 | 0.259 mg | 0.238 mg |
| Folate | 1.98 µg | 4.02 µg |
| Vitamin B12 | 5.13 µg | 3.23 µg |
| Choline | 40.1 mg | 94.3 mg |
| Vitamin C | 0.923 mg | 0 mg |
| Vitamin D | 7.14 µg | 0.804 µg |
| Vitamin E | 0.705 mg | 0.482 mg |
| Vitamin K | 1.14 µg | 0.067 µg |
| Minerals | ||
| Calcium | 12.7 mg | 38.8 mg |
| Iron | 0.826 mg | 0.425 mg |
| Magnesium | 27.8 mg | 52.2 mg |
| Phosphorus | 131 mg | 310 mg |
| Potassium | 264 mg | 378 mg |
| Sodium | 64.7 mg | 258 mg |
| Zinc | 0.387 mg | 0.526 mg |
| Copper | 0.041 mg | 0.055 mg |
| Manganese | 0.008 mg | 0.016 mg |
| Selenium | 25.3 µg | 35.1 µg |
| Iodine | 53.7 µg | 11.4 µg |
| Fats | ||
| Polyunsaturated Fat | 1.23 g | 0.419 g |
| Monounsaturated Fat | 1.71 g | 0.127 g |
| Saturated Fat | 1.27 g | 0.182 g |
| Trans Fat | 0 g | 0.013 g |
| Cholesterol | 40.5 mg | 79.5 mg |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-3 (EPA) | 0.308 g | 0.087 g |
| Omega-3 (DHA) | 0.58 g | 0.28 g |
| Omega-6 (Linoleic Acid) | 0.078 g | 0.015 g |
| Amino Acids | ||
| Histidine | 0.38 g | 0.557 g |
| Isoleucine | 0.594 g | 0.983 g |
| Leucine | 1.05 g | 1.71 g |
| Lysine | 1.18 g | 1.95 g |
| Methionine | 0.382 g | 0.633 g |
| Cystine | 0.138 g | 0.225 g |
| Phenylalanine | 0.503 g | 0.824 g |
| Tyrosine | 0.436 g | 0.743 g |
| Threonine | 0.565 g | 0.929 g |
| Tryptophan | 0.144 g | 0.257 g |
| Valine | 0.663 g | 1.08 g |
| Arginine | 0.77 g | 1.35 g |
| Alanine | 0.78 g | 1.25 g |
| Serine | 1.32 g | 2.14 g |
| Proline | 1.93 g | 3.23 g |
| Glycine | 0.619 g | 0.99 g |
| Aspartic Acid | 0.456 g | 0.77 g |
| Glutamic Acid | 0.526 g | 0.865 g |
Per 100 grams
| Nutrient | Fish Mackerel | Fish Pollock |
|---|---|---|
| Calories | 152 kcal | 74.7 kcal |
| Protein | 19.6 g | 16.3 g |
| Carbs | 0 g | 0 g |
| Fat | 7.52 g | 0.737 g |
| Vitamins | ||
| Vitamin A | 81.5 µg | 8.5 µg |
| Thiamin (B1) | 0.129 mg | 0.039 mg |
| Riboflavin (B2) | 0.345 mg | 0.133 mg |
| Niacin (B3) | 7.07 mg | 1.96 mg |
| Pantothenic Acid (B5) | 0.69 mg | 0.298 mg |
| Vitamin B6 | 0.393 mg | 0.178 mg |
| Folate | 3 µg | 3 µg |
| Vitamin B12 | 7.78 µg | 2.41 µg |
| Choline | 60.8 mg | 70.4 mg |
| Vitamin C | 1.4 mg | 0 mg |
| Vitamin D | 10.8 µg | 0.6 µg |
| Vitamin E | 1.07 mg | 0.36 mg |
| Vitamin K | 1.73 µg | 0.05 µg |
| Minerals | ||
| Calcium | 19.3 mg | 29 mg |
| Iron | 1.25 mg | 0.317 mg |
| Magnesium | 42.3 mg | 39 mg |
| Phosphorus | 199 mg | 232 mg |
| Potassium | 400 mg | 282 mg |
| Sodium | 98.3 mg | 193 mg |
| Zinc | 0.587 mg | 0.393 mg |
| Copper | 0.062 mg | 0.041 mg |
| Manganese | 0.012 mg | 0.012 mg |
| Selenium | 38.4 µg | 26.2 µg |
| Iodine | 81.5 µg | 8.5 µg |
| Fats | ||
| Polyunsaturated Fat | 1.87 g | 0.313 g |
| Monounsaturated Fat | 2.6 g | 0.095 g |
| Saturated Fat | 1.93 g | 0.136 g |
| Trans Fat | 0 g | 0.01 g |
| Cholesterol | 61.5 mg | 59.3 mg |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-3 (EPA) | 0.468 g | 0.065 g |
| Omega-3 (DHA) | 0.88 g | 0.209 g |
| Omega-6 (Linoleic Acid) | 0.118 g | 0.011 g |
| Amino Acids | ||
| Histidine | 0.576 g | 0.416 g |
| Isoleucine | 0.902 g | 0.734 g |
| Leucine | 1.59 g | 1.28 g |
| Lysine | 1.8 g | 1.46 g |
| Methionine | 0.579 g | 0.473 g |
| Cystine | 0.21 g | 0.168 g |
| Phenylalanine | 0.764 g | 0.615 g |
| Tyrosine | 0.661 g | 0.555 g |
| Threonine | 0.858 g | 0.694 g |
| Tryptophan | 0.219 g | 0.192 g |
| Valine | 1.01 g | 0.81 g |
| Arginine | 1.17 g | 1.01 g |
| Alanine | 1.18 g | 0.936 g |
| Serine | 2.01 g | 1.6 g |
| Proline | 2.92 g | 2.41 g |
| Glycine | 0.939 g | 0.739 g |
| Aspartic Acid | 0.692 g | 0.575 g |
| Glutamic Acid | 0.798 g | 0.646 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Mackerel and Fish Pollock, including preparation variants and research-cited compound levels, or compare any two foods.