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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Salmon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +380%
Contains more PotassiumPotassium +12%
Contains more IronIron +64.7%
Contains more CopperCopper +22.4%
Contains more ZincZinc +32.6%
Contains more ManganeseManganese +12.5%
Contains less SodiumSodium -85.4%
~equal in Phosphorus ~252mg
~equal in Selenium ~41.4µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Salmon
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 14% 23% 393% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B12Vitamin B12 +30.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +351%
Contains more Vitamin E Vitamin E +307.1%
Contains more Vitamin DVitamin D +907.7%
Contains more Vitamin B1Vitamin B1 +529.6%
Contains more Vitamin B3Vitamin B3 +103.7%
Contains more Vitamin B5Vitamin B5 +241.4%
Contains more Vitamin B6Vitamin B6 +96.7%
Contains more FolateFolate +1033.3%
~equal in Vitamin K ~0.1µg
~equal in Choline ~90.5mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated Fat: Sat. Fat 0.159 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Salmon
2
22% 38% 41%
Saturated Fat: Sat. Fat 2.397 g
Monounsaturated Fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated Fat -93.4%
Contains more Mono. FatMonounsaturated Fat +3020.1%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 111kcal 206kcal Salmon
Protein 23.48g 22.1g Alaska pollock
Fats 1.18g 12.35g Salmon
Vitamin C 0mg 3.7mg Salmon
Cholesterol 86mg 63mg Salmon
Vitamin D 51IU 526IU Salmon
Magnesium 81mg 30mg Alaska pollock
Calcium 72mg 15mg Alaska pollock
Potassium 430mg 384mg Alaska pollock
Iron 0.56mg 0.34mg Alaska pollock
Copper 0.06mg 0.049mg Alaska pollock
Zinc 0.57mg 0.43mg Alaska pollock
Phosphorus 267mg 252mg Alaska pollock
Sodium 419mg 61mg Salmon
Vitamin A 51IU 230IU Salmon
Vitamin A RAE 17µg 69µg Salmon
Vitamin E 0.28mg 1.14mg Salmon
Vitamin D 1.3µg 13.1µg Salmon
Manganese 0.018mg 0.016mg Alaska pollock
Selenium 44.1µg 41.4µg Alaska pollock
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
Vitamin B12 3.66µg 2.8µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Folate 3µg 34µg Salmon
Choline 91.6mg 90.5mg Alaska pollock
Saturated Fat 0.159g 2.397g Alaska pollock
Monounsaturated Fat 0.134g 4.181g Salmon
Polyunsaturated fat 0.583g 4.553g Salmon
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
Omega-3 - EPA 0.086g 0.69g Salmon
Omega-3 - DHA 0.423g 1.457g Salmon
Omega-3 - DPA 0.027g 0.17g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
61%
Alaska pollock
106%
Salmon
Minerals Daily Need Coverage Score
59%
Alaska pollock
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 358mg)
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.