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Alaska pollock vs Salmon - In-Depth Nutrition Comparison

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Summary of differences between Alaska pollock and Salmon

  • Alaska pollock has more Vitamin B12, Selenium, and Magnesium, however Salmon is higher in Vitamin B6, Vitamin B5, Vitamin B3, Copper, Vitamin B1, and Vitamin B2.
  • Salmon covers your daily need of Vitamin B6 38% more than Alaska pollock.
  • Alaska pollock has 10 times more Sodium than Salmon. While Alaska pollock has 419mg of Sodium, Salmon 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Alaska pollock
Alaska pollock
3
:
5
Salmon
Salmon
Contains more Calcium +500%
Contains more Magnesium +179.3%
Contains more Phosphorus +33.5%
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 22% 22% 58% 115% 38% 55% 16% 20%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +500%
Contains more Magnesium +179.3%
Contains more Phosphorus +33.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Alaska pollock
Alaska pollock
5
:
6
Salmon
Salmon
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
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
Salmon
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
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
Salmon
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
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Alaska pollock Salmon
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 Opinion
Protein 23.48g 19.84g Alaska pollock
Fats 1.18g 6.34g Salmon
Calories 111kcal 142kcal Salmon
Calcium 72mg 12mg Alaska pollock
Iron 0.56mg 0.8mg Salmon
Magnesium 81mg 29mg Alaska pollock
Phosphorus 267mg 200mg Alaska pollock
Potassium 430mg 490mg Salmon
Sodium 419mg 44mg Salmon
Zinc 0.57mg 0.64mg Salmon
Copper 0.06mg 0.25mg Salmon
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
Vitamin B2 0.223mg 0.38mg Salmon
Vitamin B3 3.949mg 7.86mg Salmon
Vitamin B5 0.432mg 1.664mg Salmon
Vitamin B6 0.329mg 0.818mg Salmon
Folate 3µg 25µg Salmon
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
Saturated Fat 0.159g 0.981g Alaska pollock
Omega-3 - DHA 0.423g 1.115g Salmon
Omega-3 - EPA 0.086g 0.321g Salmon
Omega-3 - DPA 0.027g 0.287g Salmon
Monounsaturated Fat 0.134g 2.103g Salmon
Polyunsaturated fat 0.583g 2.539g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
62%
Alaska pollock
83%
Salmon
Minerals Daily Need Coverage Score
43%
Alaska pollock
36%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 375mg)
Which food is lower in Cholesterol?
Salmon
Salmon 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.