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  6. Alaska pollock vs. Tuna

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Alaska pollock
Alaska pollock
3
:
7
Tuna
Tuna
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%
Contains more Manganese +11.1%
Equal in Selenium - 46.8
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
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%
Contains more Manganese +11.1%
Equal in Selenium - 46.8

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.
Alaska pollock
Alaska pollock
4
:
7
Tuna
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%
Alaska pollock
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%
Tuna
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
3
Tuna
Tuna
Contains more Water +24.6%
Contains more Protein +27.4%
Contains more Fats +432.2%
Contains more Other +179.3%
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Water +24.6%
Contains more Protein +27.4%
Contains more Fats +432.2%
Contains more Other +179.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Tuna
Tuna
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +1432.1%
Contains more Polyunsaturated fat +216.3%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +1432.1%
Contains more Polyunsaturated fat +216.3%

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 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
Protein 23.48g 29.91g Tuna
Fats 1.18g 6.28g Tuna
Calories 111kcal 184kcal Tuna
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
Manganese 0.018mg 0.02mg Tuna
Selenium 44.1µg 46.8µg Tuna
Vitamin A 51IU 2520IU Tuna
Vitamin A RAE 17µg 757µg Tuna
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
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 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
Saturated Fat 0.159g 1.612g Alaska pollock
Omega-3 - DHA 0.423g 1.141g Tuna
Omega-3 - EPA 0.086g 0.363g Tuna
Omega-3 - DPA 0.027g 0.16g Tuna
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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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
171%
Tuna
Minerals Daily Need Coverage Score
59%
Alaska pollock
59%
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.