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  6. Alaska pollock vs. Salmon raw

Alaska pollock vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between Alaska pollock and Salmon raw

  • Alaska pollock has more Vitamin B12, Selenium, and Magnesium, however, Salmon raw is higher in Vitamin B6, Vitamin B5, Vitamin B3, Copper, Vitamin B1, and Vitamin B2.
  • Salmon raw covers your daily need of Vitamin B6 38% more than Alaska pollock.
  • Alaska pollock has 10 times more Sodium than Salmon raw. While Alaska pollock has 419mg of Sodium, Salmon raw has only 44mg.

These are the specific foods used in this comparison Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, salmon, Atlantic, wild, raw.

Infographic

Alaska pollock vs Salmon raw 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.
Alaska pollock
Alaska pollock
5
:
5
Salmon raw
Salmon raw
Contains more Calcium +500%
Contains more Magnesium +179.3%
Contains more Phosphorus +33.5%
Contains more Manganese +12.5%
Contains more Selenium +20.8%
Contains more Iron +42.9%
Contains more Potassium +14%
Contains less Sodium -89.5%
Contains more Zinc +12.3%
Contains more Copper +316.7%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +500%
Contains more Magnesium +179.3%
Contains more Phosphorus +33.5%
Contains more Manganese +12.5%
Contains more Selenium +20.8%
Contains more Iron +42.9%
Contains more Potassium +14%
Contains less Sodium -89.5%
Contains more Zinc +12.3%
Contains more Copper +316.7%

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.
Alaska pollock
Alaska pollock
5
:
6
Salmon raw
Salmon raw
Contains more Vitamin A +27.5%
Contains more Vitamin B12 +15.1%
Contains more Vitamin B1 +318.5%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +285.2%
Contains more Vitamin B6 +148.6%
Contains more Folate +733.3%
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +27.5%
Contains more Vitamin B12 +15.1%
Contains more Vitamin B1 +318.5%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +285.2%
Contains more Vitamin B6 +148.6%
Contains more Folate +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
2
Salmon raw
Salmon raw
Contains more Protein +18.3%
Contains more Fats +437.3%
Contains more Other +214.8%
Equal in Water - 68.5
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Protein +18.3%
Contains more Fats +437.3%
Contains more Other +214.8%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +1469.4%
Contains more Polyunsaturated fat +335.5%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +1469.4%
Contains more Polyunsaturated fat +335.5%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Salmon raw Opinion
Protein 23.48g 19.84g Alaska pollock
Fats 1.18g 6.34g Salmon raw
Calories 111kcal 142kcal Salmon raw
Calcium 72mg 12mg Alaska pollock
Iron 0.56mg 0.8mg Salmon raw
Magnesium 81mg 29mg Alaska pollock
Phosphorus 267mg 200mg Alaska pollock
Potassium 430mg 490mg Salmon raw
Sodium 419mg 44mg Salmon raw
Zinc 0.57mg 0.64mg Salmon raw
Copper 0.06mg 0.25mg Salmon raw
Manganese 0.018mg 0.016mg Alaska pollock
Selenium 44.1µg 36.5µg Alaska pollock
Vitamin A 51IU 40IU Alaska pollock
Vitamin A RAE 17µg 12µg Alaska pollock
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.054mg 0.226mg Salmon raw
Vitamin B2 0.223mg 0.38mg Salmon raw
Vitamin B3 3.949mg 7.86mg Salmon raw
Vitamin B5 0.432mg 1.664mg Salmon raw
Vitamin B6 0.329mg 0.818mg Salmon raw
Folate 3µg 25µg Salmon raw
Vitamin B12 3.66µg 3.18µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.222mg Alaska pollock
Threonine 1.029mg 0.87mg Alaska pollock
Isoleucine 1.082mg 0.914mg Alaska pollock
Leucine 1.908mg 1.613mg Alaska pollock
Lysine 2.157mg 1.822mg Alaska pollock
Methionine 0.696mg 0.587mg Alaska pollock
Phenylalanine 0.917mg 0.775mg Alaska pollock
Valine 1.21mg 1.022mg Alaska pollock
Histidine 0.691mg 0.584mg Alaska pollock
Cholesterol 86mg 55mg Salmon raw
Saturated Fat 0.159g 0.981g Alaska pollock
Omega-3 - DHA 0.423g 1.115g Salmon raw
Omega-3 - EPA 0.086g 0.321g Salmon raw
Omega-3 - DPA 0.027g 0.287g Salmon raw
Monounsaturated Fat 0.134g 2.103g Salmon raw
Polyunsaturated fat 0.583g 2.539g Salmon raw

Which food is preferable for your diet?

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

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
83%
Salmon raw
Minerals Daily Need Coverage Score
59%
Alaska pollock
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 375mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.822g)
Which food is cheaper?
Alaska pollock
Alaska pollock is cheaper (difference - $6)
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. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.