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  6. Tuna vs. Alaska pollock

Tuna vs. Alaska pollock — In-Depth Nutrition Comparison

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How are Tuna and Alaska pollock different?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B1, while Alaska pollock is higher in Vitamin B12, Magnesium, and Calcium.
  • Tuna covers your daily need of Selenium 117% more than Alaska pollock.
  • Tuna contains 6 times more Vitamin B3 than Alaska pollock. Tuna contains 22.07mg of Vitamin B3, while Alaska pollock contains 3.949mg.
  • Tuna is lower in Cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types were used in this article.

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Alaska pollock
Alaska pollock
Contains more Iron +64.3%
Contains more Phosphorus +24.7%
Contains more Potassium +22.6%
Contains less Sodium -87.1%
Contains more Selenium +145.4%
Contains more Calcium +1700%
Contains more Magnesium +92.9%
Contains more Zinc +26.7%
Contains more Copper +39.5%
Contains more Manganese +38.5%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains more Iron +64.3%
Contains more Phosphorus +24.7%
Contains more Potassium +22.6%
Contains less Sodium -87.1%
Contains more Selenium +145.4%
Contains more Calcium +1700%
Contains more Magnesium +92.9%
Contains more Zinc +26.7%
Contains more Copper +39.5%
Contains more Manganese +38.5%

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.
Tuna
Tuna
6
:
4
Alaska pollock
Alaska pollock
Contains more Vitamin A +27.5%
Contains more Vitamin D +53.8%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B3 +458.9%
Contains more Vitamin B6 +215.5%
Contains more Vitamin B2 +62.8%
Contains more Vitamin B5 +29.3%
Contains more Folate +50%
Contains more Vitamin B12 +55.7%
Equal in Vitamin E - 0.28
Equal in Vitamin K - 0.1
Tuna
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% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 +27.5%
Contains more Vitamin D +53.8%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B3 +458.9%
Contains more Vitamin B6 +215.5%
Contains more Vitamin B2 +62.8%
Contains more Vitamin B5 +29.3%
Contains more Folate +50%
Contains more Vitamin B12 +55.7%
Equal in Vitamin E - 0.28
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
:
3
Alaska pollock
Alaska pollock
Contains more Protein +24.1%
Contains more Fats +100%
Contains more Other +32%
Equal in Water - 73.65
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Protein +24.1%
Contains more Fats +100%
Contains more Other +32%
Equal in Water - 73.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Alaska pollock
Alaska pollock
Contains less Saturated Fat -22.4%
Contains more Polyunsaturated fat +233.1%
Equal in Monounsaturated Fat - 0.134
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains less Saturated Fat -22.4%
Contains more Polyunsaturated fat +233.1%
Equal in Monounsaturated Fat - 0.134

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Alaska pollock Opinion
Protein 29.15g 23.48g Tuna
Fats 0.59g 1.18g Alaska pollock
Calories 130kcal 111kcal Tuna
Calcium 4mg 72mg Alaska pollock
Iron 0.92mg 0.56mg Tuna
Magnesium 42mg 81mg Alaska pollock
Phosphorus 333mg 267mg Tuna
Potassium 527mg 430mg Tuna
Sodium 54mg 419mg Tuna
Zinc 0.45mg 0.57mg Alaska pollock
Copper 0.043mg 0.06mg Alaska pollock
Manganese 0.013mg 0.018mg Alaska pollock
Selenium 108.2µg 44.1µg Tuna
Vitamin A 65IU 51IU Tuna
Vitamin A RAE 22µg 17µg Tuna
Vitamin E 0.29mg 0.28mg Tuna
Vitamin D 82IU 51IU Tuna
Vitamin D 2µg 1.3µg Tuna
Vitamin B1 0.134mg 0.054mg Tuna
Vitamin B2 0.137mg 0.223mg Alaska pollock
Vitamin B3 22.07mg 3.949mg Tuna
Vitamin B5 0.334mg 0.432mg Alaska pollock
Vitamin B6 1.038mg 0.329mg Tuna
Folate 2µg 3µg Alaska pollock
Vitamin B12 2.35µg 3.66µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.313mg 0.263mg Tuna
Threonine 1.224mg 1.029mg Tuna
Isoleucine 1.287mg 1.082mg Tuna
Leucine 2.27mg 1.908mg Tuna
Lysine 2.565mg 2.157mg Tuna
Methionine 0.827mg 0.696mg Tuna
Phenylalanine 1.091mg 0.917mg Tuna
Valine 1.438mg 1.21mg Tuna
Histidine 0.822mg 0.691mg Tuna
Cholesterol 47mg 86mg Tuna
Trans Fat 0.02g Alaska pollock
Saturated Fat 0.205g 0.159g Alaska pollock
Omega-3 - DHA 0.105g 0.423g Alaska pollock
Omega-3 - EPA 0.015g 0.086g Alaska pollock
Omega-3 - DPA 0.005g 0.027g Alaska pollock
Monounsaturated Fat 0.138g 0.134g Tuna
Polyunsaturated fat 0.175g 0.583g Alaska pollock
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
62%
Alaska pollock
Minerals Daily Need Coverage Score
88%
Tuna
59%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 365mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 39mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.046g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.