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  6. Salmon vs. Alaska pollock

Salmon vs. Alaska pollock — In-Depth Nutrition Comparison

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The main differences between Salmon and Alaska pollock

  • Salmon is richer in Vitamin D, Vitamin B3, Vitamin B6, Vitamin B1, Vitamin B5, and Folate, yet Alaska pollock is richer in Vitamin B12, and Magnesium.
  • Daily need coverage for Vitamin D from Salmon is 79% higher.
  • Salmon contains 15 times more Saturated Fat than Alaska pollock. Salmon contains 2.397g of Saturated Fat, while Alaska pollock contains 0.159g.

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

Infographic

Salmon vs Alaska pollock 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.
Salmon
Salmon
1
:
9
Alaska pollock
Alaska pollock
Contains less Sodium -85.4%
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%
Equal in Phosphorus - 267
Equal in Selenium - 44.1
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains less Sodium -85.4%
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%
Equal in Phosphorus - 267
Equal in Selenium - 44.1

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.
Salmon
Salmon
9
:
2
Alaska pollock
Alaska pollock
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%
Contains more Vitamin B2 +65.2%
Contains more Vitamin B12 +30.7%
Equal in Vitamin K - 0.1
Salmon
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%
Alaska pollock
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%
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%
Contains more Vitamin B2 +65.2%
Contains more Vitamin B12 +30.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
1
:
3
Alaska pollock
Alaska pollock
Contains more Fats +946.6%
Contains more Water +13.7%
Contains more Other +111.3%
Equal in Protein - 23.48
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more Fats +946.6%
Contains more Water +13.7%
Contains more Other +111.3%
Equal in Protein - 23.48

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +3020.1%
Contains more Polyunsaturated fat +681%
Contains less Saturated Fat -93.4%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +3020.1%
Contains more Polyunsaturated fat +681%
Contains less Saturated Fat -93.4%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Alaska pollock
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
110%
Salmon
62%
Alaska pollock
Minerals Daily Need Coverage Score
44%
Salmon
59%
Alaska pollock

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