Alaska Pollock (Fillet, Meat) vs Swordfish (Fillet, Meat): Nutrition, Calories & Protein Compared


Alaska pollock vs Swordfish
Nutrition Facts
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Alaska Pollock vs Swordfish 100g Compare
per 100g | Alaska pollock (fillet, meat) | Swordfish (fillet, meat) |
---|---|---|
Calories | 92 | 144 |
Fat | 0.98 g | 6.65 g |
Protein | 19.44 g | 19.66 g |
Water | 78.18 g | 73.38 g |
Calcium | 60 mg | 5 mg |
Iron | 0.46 mg | 0.38 mg |
Magnessium | 67 mg | 29 mg |
Phosphorus | 0.1 mg | 0.1 mg |
Potassium | 356 mg | 418 mg |
Sodium | 86 mg | 81 mg |
Zink | 0.1 mg | 0.1 mg |
Vitaminium A | 46 µg | 120 µg |
Vitaminium B1 (Thiamine) | 0.047 mg | 0.075 mg |
Vitaminium B2 (riboflavin) | 0.185 mg | 0.053 mg |
Vitaminium B3 (Niacin) | 3.27 mg | 7.76 mg |
Vitaminium B6 | 0.287 mg | 0.543 mg |
Vitaminium B9 (Folic acid) | 0.003 mg | 0.002 mg |
Vitaminium E | 0.23 mg | 2.02 mg |
Discover the Ocean's Bounty: Alaska Pollock vs. Swordfish
When it comes to choosing the perfect fish for your next meal, the ocean offers a plethora of options, each with its unique flavor, texture, and nutritional benefits. Among the vast array of seafood, Alaska Pollock and Swordfish stand out for their popularity, versatility in recipes, and health benefits. Whether you're a seafood aficionado or simply looking to diversify your diet, understanding the differences between these two types of fish can enhance your culinary experience and help you make informed dietary choices.
Alaska Pollock: The Unsung Hero of the Sea
Alaska Pollock might not have the same star power as some other fish, but it's a staple in many diets around the world, known for its mild flavor and delicate texture. Often found in fish sticks, imitation crab meat (surimi), and as a filleted option for a simple, nutritious meal, Alaska Pollock is a versatile fish that packs a nutritional punch. With only 92 calories per serving, it's a lean source of protein, making it an excellent choice for those watching their calorie intake. Additionally, it's rich in magnesium and calcium, essential minerals for bone health, and offers a decent amount of omega-3 fatty acids, beneficial for heart health.
Swordfish: The Mighty Gladiator of the Sea
Swordfish, with its distinctive meaty texture and robust flavor, is often referred to as the "steak of the sea." This powerful predator swims in warmer waters and is prized for its dense, flavorful fillets that grill beautifully. Nutritionally, Swordfish is more calorie-dense than Alaska Pollock, with 144 calories per serving, but it's also packed with nutrients. It boasts higher levels of vitamin B3 (niacin), which is essential for converting food into energy, and vitamin B6, crucial for brain health. Swordfish is also a good source of vitamin E, an antioxidant that helps protect your cells from damage.
Nutritional Face-Off
While both fish are excellent sources of protein, with nearly identical amounts per serving, they differ significantly in their fat content. Alaska Pollock is much leaner, with less than 1 gram of fat per serving, compared to Swordfish's 6.65 grams. However, the higher fat content in Swordfish contributes to its rich flavor and moist texture, as well as providing essential omega-3 fatty acids, though in different proportions than those found in Pollock.
In terms of vitamins and minerals, both fish offer unique benefits. Alaska Pollock is a better source of calcium and magnesium, while Swordfish shines with its vitamin B3, B6, and vitamin E content. When it comes to potassium, Swordfish slightly edges out, which is beneficial for maintaining healthy blood pressure levels.
Choosing the Right Fish for Your Plate
The choice between Alaska Pollock and Swordfish often comes down to personal preference, dietary goals, and environmental considerations. Alaska Pollock's low calorie and fat content make it an ideal choice for those on a weight loss journey or managing their calorie intake. On the other hand, Swordfish's rich flavor and steak-like texture make it a favorite for grilling and special occasions, though its higher calorie and fat content may make it a less frequent choice for some.
When selecting either fish, it's also essential to consider sustainability and environmental impact. Alaska Pollock is often cited as one of the most sustainably managed fisheries in the world, making it an eco-friendly choice. Swordfish, while also managed through regulations to prevent overfishing, can vary in sustainability depending on the catch method and region, so it's worth researching and choosing options certified by reputable organizations.
Whether you're drawn to the delicate, lean fillets of Alaska Pollock or the hearty, flavorful steaks of Swordfish, incorporating these nutritious seafood options into your diet can offer a range of health benefits and culinary delights. By understanding the nutritional profiles and environmental impacts of these fish, you can make choices that align with your health goals and values, all while enjoying the rich flavors of the sea.
Alaska pollock (fillet, meat) 100g
92kcalCalories source
- 0% CARBS.
- 90% PROTEIN
- 10% FAT
Swordfish (fillet, meat) 100g
144kcalCalories source
- 0% CARBS
- 57% PROTEIN
- 43% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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