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

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 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 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
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%

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

All nutrients comparison - raw data values

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

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 Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 37mg)
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.

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.