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Alaska pollock vs Tuna - In-Depth Nutrition Comparison

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A recap on differences between Alaska pollock and Tuna

  • Tuna is higher than Alaska pollock in Vitamin B12, Vitamin A, Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B6, Iron, and Phosphorus.
  • Tuna covers your daily Vitamin B12 needs 301% more than Alaska pollock.
  • Alaska pollock contains 8 times more Sodium than Tuna. While Alaska pollock contains 419mg of Sodium, Tuna contains only 50mg.

Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Alaska pollock vs Tuna infographic
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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
:
5
Tuna
Contains more Calcium +620%
Contains more Potassium +33.1%
Contains more Magnesium +26.6%
Contains more Iron +133.9%
Contains more Copper +83.3%
Contains more Zinc +35.1%
Contains more Phosphorus +22.1%
Contains less Sodium -88.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 22% 38% 58% 20% 16% 115% 55%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Contains more Calcium +620%
Contains more Potassium +33.1%
Contains more Magnesium +26.6%
Contains more Iron +133.9%
Contains more Copper +83.3%
Contains more Zinc +35.1%
Contains more Phosphorus +22.1%
Contains less Sodium -88.1%

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
:
7
Tuna
Contains more Folate +50%
Contains more Vitamin A +4841.2%
Contains more Vitamin B1 +414.8%
Contains more Vitamin B2 +37.2%
Contains more Vitamin B3 +166.9%
Contains more Vitamin B5 +217.1%
Contains more Vitamin B6 +59.6%
Contains more Vitamin B12 +197.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 4% 6% 39% 14% 52% 75% 26% 76% 458% 1% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
Contains more Folate +50%
Contains more Vitamin A +4841.2%
Contains more Vitamin B1 +414.8%
Contains more Vitamin B2 +37.2%
Contains more Vitamin B3 +166.9%
Contains more Vitamin B5 +217.1%
Contains more Vitamin B6 +59.6%
Contains more Vitamin B12 +197.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Alaska pollock
171
Tuna
Mineral Summary Score
43
Alaska pollock
41
Tuna

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Alaska pollock
179%
Tuna
Carbohydrates
0%
Alaska pollock
0%
Tuna
Fats
5%
Alaska pollock
29%
Tuna

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 Tuna
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 369mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.453g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
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.

All nutrients comparison - raw data values

Nutrient Alaska pollock Tuna Opinion
Calories 111 184 Tuna
Protein 23.48 29.91 Tuna
Fats 1.18 6.28 Tuna
Vitamin C 0 0
Carbs 0 0
Cholesterol 86 49 Tuna
Vitamin D 51 Alaska pollock
Iron 0.56 1.31 Tuna
Calcium 72 10 Alaska pollock
Potassium 430 323 Alaska pollock
Magnesium 81 64 Alaska pollock
Sugar 0 Tuna
Fiber 0 0
Copper 0.06 0.11 Tuna
Zinc 0.57 0.77 Tuna
Starch
Phosphorus 267 326 Tuna
Sodium 419 50 Tuna
Vitamin A 51 2520 Tuna
Vitamin E 0.28 Alaska pollock
Vitamin D 1.3 Alaska pollock
Vitamin B1 0.054 0.278 Tuna
Vitamin B2 0.223 0.306 Tuna
Vitamin B3 3.949 10.54 Tuna
Vitamin B5 0.432 1.37 Tuna
Vitamin B6 0.329 0.525 Tuna
Vitamin B12 3.66 10.88 Tuna
Vitamin K 0.1 Alaska pollock
Folate 3 2 Alaska pollock
Trans Fat
Saturated Fat 0.159 1.612 Alaska pollock
Monounsaturated Fat 0.134 2.053 Tuna
Polyunsaturated fat 0.583 1.844 Tuna
Tryptophan 0.263 0.335 Tuna
Threonine 1.029 1.311 Tuna
Isoleucine 1.082 1.378 Tuna
Leucine 1.908 2.431 Tuna
Lysine 2.157 2.747 Tuna
Methionine 0.696 0.885 Tuna
Phenylalanine 0.917 1.168 Tuna
Valine 1.21 1.541 Tuna
Histidine 0.691 0.88 Tuna
Fructose

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.