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Alaska pollock vs. Salmon — In-Depth Nutrition Comparison

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The main differences between Alaska pollock and Salmon

  • Alaska pollock is richer in Vitamin B12, and Magnesium, yet Salmon is richer in Vitamin D, Vitamin B3, Vitamin B6, Vitamin B1, Vitamin B5, and Folate.
  • Daily need coverage for Vitamin D from Salmon is 79% higher.
  • Alaska pollock contains 7 times more Sodium than Salmon. Alaska pollock contains 419mg of Sodium, while Salmon contains 61mg.

Food types used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Alaska pollock vs Salmon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +380%
Contains more Iron +64.7%
Contains more Magnesium +170%
Contains more Potassium +12%
Contains more Zinc +32.6%
Contains more Copper +22.4%
Contains more Manganese +12.5%
Contains less Sodium -85.4%
Equal in Phosphorus - 252
Equal in Selenium - 41.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +380%
Contains more Iron +64.7%
Contains more Magnesium +170%
Contains more Potassium +12%
Contains more Zinc +32.6%
Contains more Copper +22.4%
Contains more Manganese +12.5%
Contains less Sodium -85.4%
Equal in Phosphorus - 252
Equal in Selenium - 41.4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
9
Salmon
Contains more Vitamin B2 +65.2%
Contains more Vitamin B12 +30.7%
Contains more Vitamin A +351%
Contains more Vitamin E +307.1%
Contains more Vitamin D +907.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +529.6%
Contains more Vitamin B3 +103.7%
Contains more Vitamin B5 +241.4%
Contains more Vitamin B6 +96.7%
Contains more Folate +1033.3%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin B2 +65.2%
Contains more Vitamin B12 +30.7%
Contains more Vitamin A +351%
Contains more Vitamin E +307.1%
Contains more Vitamin D +907.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +529.6%
Contains more Vitamin B3 +103.7%
Contains more Vitamin B5 +241.4%
Contains more Vitamin B6 +96.7%
Contains more Folate +1033.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.7%
Contains more Other +111.3%
Contains more Fats +946.6%
Equal in Protein - 22.1
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Water +13.7%
Contains more Other +111.3%
Contains more Fats +946.6%
Equal in Protein - 22.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +3020.1%
Contains more Polyunsaturated fat +681%
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -93.4%
Contains more Monounsaturated Fat +3020.1%
Contains more Polyunsaturated fat +681%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Alaska pollock Salmon
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Salmon Opinion
Protein 23.48g 22.1g Alaska pollock
Fats 1.18g 12.35g Salmon
Calories 111kcal 206kcal Salmon
Calcium 72mg 15mg Alaska pollock
Iron 0.56mg 0.34mg Alaska pollock
Magnesium 81mg 30mg Alaska pollock
Phosphorus 267mg 252mg Alaska pollock
Potassium 430mg 384mg Alaska pollock
Sodium 419mg 61mg Salmon
Zinc 0.57mg 0.43mg Alaska pollock
Copper 0.06mg 0.049mg Alaska pollock
Manganese 0.018mg 0.016mg Alaska pollock
Selenium 44.1µg 41.4µg Alaska pollock
Vitamin A 51IU 230IU Salmon
Vitamin A RAE 17µg 69µg Salmon
Vitamin E 0.28mg 1.14mg Salmon
Vitamin D 51IU 526IU Salmon
Vitamin D 1.3µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.054mg 0.34mg Salmon
Vitamin B2 0.223mg 0.135mg Alaska pollock
Vitamin B3 3.949mg 8.045mg Salmon
Vitamin B5 0.432mg 1.475mg Salmon
Vitamin B6 0.329mg 0.647mg Salmon
Folate 3µg 34µg Salmon
Vitamin B12 3.66µg 2.8µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.248mg Alaska pollock
Threonine 1.029mg 0.969mg Alaska pollock
Isoleucine 1.082mg 1.018mg Alaska pollock
Leucine 1.908mg 1.796mg Alaska pollock
Lysine 2.157mg 2.03mg Alaska pollock
Methionine 0.696mg 0.654mg Alaska pollock
Phenylalanine 0.917mg 0.863mg Alaska pollock
Valine 1.21mg 1.139mg Alaska pollock
Histidine 0.691mg 0.651mg Alaska pollock
Cholesterol 86mg 63mg Salmon
Saturated Fat 0.159g 2.397g Alaska pollock
Omega-3 - DHA 0.423g 1.457g Salmon
Omega-3 - EPA 0.086g 0.69g Salmon
Omega-3 - DPA 0.027g 0.17g Salmon
Monounsaturated Fat 0.134g 4.181g Salmon
Polyunsaturated fat 0.583g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Alaska pollock
110%
Salmon
Minerals Daily Need Coverage Score
59%
Alaska pollock
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 358mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 23mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 2.238g)
Which food is cheaper?
Alaska pollock
Alaska pollock is cheaper (difference - $6)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.