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Pollock vs. Tuna — In-Depth Nutrition Comparison

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How are pollock and tuna different?

  • Pollock is richer in vitamin B12, magnesium, and calcium, while tuna is higher in selenium, vitamin B3, vitamin B6, protein, and phosphorus.
  • Tuna covers your daily need for selenium 117% more than pollock.
  • Pollock contains 18 times more calcium than tuna. Pollock contains 72mg of calcium, while tuna contains 4mg.
  • Tuna is lower in sodium.

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Pollock vs Tuna infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +1700%
Contains more CopperCopper +39.5%
Contains more ZincZinc +26.7%
Contains more ManganeseManganese +38.5%
Contains more PotassiumPotassium +22.6%
Contains more IronIron +64.3%
Contains more PhosphorusPhosphorus +24.7%
Contains less SodiumSodium -87.1%
Contains more SeleniumSelenium +145.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 20% 5.7% 5.6% 14% 51% 74% 26% 76% 458% 0.25% 2.3%
Tuna
Tuna
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B12Vitamin B12 +55.7%
Contains more FolateFolate +50%
Contains more Vitamin DVitamin D +53.8%
Contains more Vitamin AVitamin A +29.4%
Contains more Vitamin B1Vitamin B1 +148.1%
Contains more Vitamin B3Vitamin B3 +458.9%
Contains more Vitamin B6Vitamin B6 +215.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.29mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Pollock Tuna DV% diff.
Selenium 44.1µg 108.2µg 117%
Vitamin B3 3.949mg 22.07mg 113%
Vitamin B6 0.329mg 1.038mg 55%
Vitamin B12 3.66µg 2.35µg 55%
Sodium 419mg 54mg 16%
Cholesterol 86mg 47mg 13%
Protein 23.48g 29.15g 11%
Magnesium 81mg 42mg 9%
Phosphorus 267mg 333mg 9%
Calcium 72mg 4mg 7%
Vitamin B1 0.054mg 0.134mg 7%
Vitamin B2 0.223mg 0.137mg 7%
Iron 0.56mg 0.92mg 5%
Vitamin D* 51 IU 82 IU 4%
Vitamin D 1.3µg 2µg 4%
Potassium 430mg 527mg 3%
Choline 91.6mg 77.6mg 3%
Polyunsaturated fat 0.583g 0.175g 3%
Copper 0.06mg 0.043mg 2%
Vitamin B5 0.432mg 0.334mg 2%
Calories 111kcal 130kcal 1%
Fats 1.18g 0.59g 1%
Zinc 0.57mg 0.45mg 1%
Vitamin A 17µg 22µg 1%
Protein per 100 calories 21g 22g N/A
Calories per 10 g protein 47kcal 45kcal N/A
Weight per 100 calories 90g 77g N/A
Vitamin E 0.28mg 0.29mg 0%
Manganese 0.018mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 3µg 2µg 0%
Trans fat 0.02g N/A
Saturated fat 0.159g 0.205g 0%
Monounsaturated fat 0.134g 0.138g 0%
Tryptophan 0.263mg 0.313mg 0%
Threonine 1.029mg 1.224mg 0%
Isoleucine 1.082mg 1.287mg 0%
Leucine 1.908mg 2.27mg 0%
Lysine 2.157mg 2.565mg 0%
Methionine 0.696mg 0.827mg 0%
Phenylalanine 0.917mg 1.091mg 0%
Valine 1.21mg 1.438mg 0%
Histidine 0.691mg 0.822mg 0%
Omega-3 (EPA) 0.086g 0.015g N/A
Omega-3 (DHA) 0.423g 0.105g N/A
Omega-3 (DPA) 0.027g 0.005g N/A
Omega-6 (Eicosadienoic acid) 0.002g 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
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +100%
Contains more ProteinProtein +24.1%
~equal in Carbs ~0g
~equal in Water ~68.98g

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -22.4%
Contains more Poly. FatPolyunsaturated fat +233.1%
~equal in Monounsaturated fat ~0.138g

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.