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Alaska pollock vs. Tuna — In-Depth Nutrition Comparison

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How are Alaska pollock and Tuna different?

  • Alaska pollock is richer in Vitamin B12, Magnesium, and Calcium, while Tuna is higher in Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B1.
  • Tuna covers your daily need of Selenium 117% more than Alaska pollock.
  • Alaska pollock contains 18 times more Calcium than Tuna. Alaska 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

Alaska pollock vs Tuna 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.
Contains more Calcium +1700%
Contains more Magnesium +92.9%
Contains more Zinc +26.7%
Contains more Copper +39.5%
Contains more Manganese +38.5%
Contains more Iron +64.3%
Contains more Phosphorus +24.7%
Contains more Potassium +22.6%
Contains less Sodium -87.1%
Contains more Selenium +145.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1700%
Contains more Magnesium +92.9%
Contains more Zinc +26.7%
Contains more Copper +39.5%
Contains more Manganese +38.5%
Contains more Iron +64.3%
Contains more Phosphorus +24.7%
Contains more Potassium +22.6%
Contains less Sodium -87.1%
Contains more Selenium +145.4%

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.
:
6
Tuna
Contains more Vitamin B2 +62.8%
Contains more Vitamin B5 +29.3%
Contains more Folate +50%
Contains more Vitamin B12 +55.7%
Contains more Vitamin A +27.5%
Contains more Vitamin D +53.8%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B3 +458.9%
Contains more Vitamin B6 +215.5%
Equal in Vitamin E - 0.29
Equal in Vitamin K - 0.1
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%
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% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin B2 +62.8%
Contains more Vitamin B5 +29.3%
Contains more Folate +50%
Contains more Vitamin B12 +55.7%
Contains more Vitamin A +27.5%
Contains more Vitamin D +53.8%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B3 +458.9%
Contains more Vitamin B6 +215.5%
Equal in Vitamin E - 0.29
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +100%
Contains more Other +32%
Contains more Protein +24.1%
Equal in Water - 68.98
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +100%
Contains more Other +32%
Contains more Protein +24.1%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -22.4%
Contains more Polyunsaturated fat +233.1%
Equal in Monounsaturated Fat - 0.138
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -22.4%
Contains more Polyunsaturated fat +233.1%
Equal in Monounsaturated Fat - 0.138

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Tuna Opinion
Protein 23.48g 29.15g Tuna
Fats 1.18g 0.59g Alaska pollock
Calories 111kcal 130kcal Tuna
Calcium 72mg 4mg Alaska pollock
Iron 0.56mg 0.92mg Tuna
Magnesium 81mg 42mg Alaska pollock
Phosphorus 267mg 333mg Tuna
Potassium 430mg 527mg Tuna
Sodium 419mg 54mg Tuna
Zinc 0.57mg 0.45mg Alaska pollock
Copper 0.06mg 0.043mg Alaska pollock
Manganese 0.018mg 0.013mg Alaska pollock
Selenium 44.1µg 108.2µg Tuna
Vitamin A 51IU 65IU Tuna
Vitamin A RAE 17µg 22µg Tuna
Vitamin E 0.28mg 0.29mg Tuna
Vitamin D 51IU 82IU Tuna
Vitamin D 1.3µg 2µg Tuna
Vitamin B1 0.054mg 0.134mg Tuna
Vitamin B2 0.223mg 0.137mg Alaska pollock
Vitamin B3 3.949mg 22.07mg Tuna
Vitamin B5 0.432mg 0.334mg Alaska pollock
Vitamin B6 0.329mg 1.038mg Tuna
Folate 3µg 2µg Alaska pollock
Vitamin B12 3.66µg 2.35µg Alaska pollock
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.313mg Tuna
Threonine 1.029mg 1.224mg Tuna
Isoleucine 1.082mg 1.287mg Tuna
Leucine 1.908mg 2.27mg Tuna
Lysine 2.157mg 2.565mg Tuna
Methionine 0.696mg 0.827mg Tuna
Phenylalanine 0.917mg 1.091mg Tuna
Valine 1.21mg 1.438mg Tuna
Histidine 0.691mg 0.822mg Tuna
Cholesterol 86mg 47mg Tuna
Trans Fat 0.02g Alaska pollock
Saturated Fat 0.159g 0.205g Alaska pollock
Omega-3 - DHA 0.423g 0.105g Alaska pollock
Omega-3 - EPA 0.086g 0.015g Alaska pollock
Omega-3 - DPA 0.027g 0.005g Alaska pollock
Monounsaturated Fat 0.134g 0.138g Tuna
Polyunsaturated fat 0.583g 0.175g Alaska pollock
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

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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
92%
Tuna
Minerals Daily Need Coverage Score
59%
Alaska pollock
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 365mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 39mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.046g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. 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.