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  6. Pollock vs. Salmon raw

Pollock vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between pollock and salmon raw

  • 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 for vitamin B6, 38% more than pollock.
  • Pollock has 10 times more sodium than salmon raw. While 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

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +500%
Contains more PhosphorusPhosphorus +33.5%
Contains more ManganeseManganese +12.5%
Contains more SeleniumSelenium +20.8%
Contains more PotassiumPotassium +14%
Contains more IronIron +42.9%
Contains more CopperCopper +316.7%
Contains more ZincZinc +12.3%
Contains less SodiumSodium -89.5%

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.
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +41.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +15.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +318.5%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +285.2%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +733.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pollock Salmon raw DV% diff.
Vitamin B6 0.329mg 0.818mg 38%
Vitamin B5 0.432mg 1.664mg 25%
Vitamin B3 3.949mg 7.86mg 24%
Copper 0.06mg 0.25mg 21%
Vitamin B12 3.66µg 3.18µg 20%
Choline 91.6mg 17%
Sodium 419mg 44mg 16%
Vitamin B1 0.054mg 0.226mg 14%
Selenium 44.1µg 36.5µg 14%
Polyunsaturated fat 0.583g 2.539g 13%
Magnesium 81mg 29mg 12%
Vitamin B2 0.223mg 0.38mg 12%
Phosphorus 267mg 200mg 10%
Cholesterol 86mg 55mg 10%
Fats 1.18g 6.34g 8%
Vitamin D 1.3µg 7%
Protein 23.48g 19.84g 7%
Folate 3µg 25µg 6%
Calcium 72mg 12mg 6%
Vitamin D 51IU 6%
Monounsaturated fat 0.134g 2.103g 5%
Saturated fat 0.159g 0.981g 4%
Iron 0.56mg 0.8mg 3%
Calories 111kcal 142kcal 2%
Vitamin E 0.28mg 2%
Potassium 430mg 490mg 2%
Vitamin A 17µg 12µg 1%
Zinc 0.57mg 0.64mg 1%
Manganese 0.018mg 0.016mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.222mg 0%
Threonine 1.029mg 0.87mg 0%
Isoleucine 1.082mg 0.914mg 0%
Leucine 1.908mg 1.613mg 0%
Lysine 2.157mg 1.822mg 0%
Methionine 0.696mg 0.587mg 0%
Phenylalanine 0.917mg 0.775mg 0%
Valine 1.21mg 1.022mg 0%
Histidine 0.691mg 0.584mg 0%
Omega-3 - EPA 0.086g 0.321g N/A
Omega-3 - DHA 0.423g 1.115g N/A
Omega-3 - DPA 0.027g 0.287g N/A

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
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 ProteinProtein +18.3%
Contains more FatsFats +437.3%
Contains more OtherOther +214.8%
~equal in Carbs ~0g
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +1469.4%
Contains more Poly. FatPolyunsaturated fat +335.5%

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. 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.