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  6. Salmon raw vs. Pollock

Salmon raw vs. Pollock — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and pollock

  • Salmon raw has more vitamin B6, vitamin B5, vitamin B3, copper, vitamin B1, and vitamin B2; however, pollock is higher in vitamin B12, selenium, and magnesium.
  • Salmon raw covers your daily need for vitamin B6, 38% more than pollock.
  • Salmon raw has 4 times more vitamin B1 than pollock. While salmon raw has 0.226mg of vitamin B1, pollock has only 0.054mg.
  • Salmon raw has less sodium.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Salmon raw vs Pollock 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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%
Contains more PotassiumPotassium +14%
Contains more IronIron +42.9%
Contains more CopperCopper +316.7%
Contains more ZincZinc +12.3%
Contains less SodiumSodium -89.5%
Contains more MagnesiumMagnesium +179.3%
Contains more CalciumCalcium +500%
Contains more PhosphorusPhosphorus +33.5%
Contains more ManganeseManganese +12.5%
Contains more SeleniumSelenium +20.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin B1Vitamin B1 +318.5%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +285.2%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +733.3%
Contains more Vitamin AVitamin A +41.7%
Contains more Vitamin B12Vitamin B12 +15.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon raw Pollock DV% diff.
Vitamin B6 0.818mg 0.329mg 38%
Vitamin B5 1.664mg 0.432mg 25%
Vitamin B3 7.86mg 3.949mg 24%
Copper 0.25mg 0.06mg 21%
Vitamin B12 3.18µg 3.66µg 20%
Choline 91.6mg 17%
Sodium 44mg 419mg 16%
Vitamin B1 0.226mg 0.054mg 14%
Selenium 36.5µg 44.1µg 14%
Polyunsaturated fat 2.539g 0.583g 13%
Magnesium 29mg 81mg 12%
Vitamin B2 0.38mg 0.223mg 12%
Phosphorus 200mg 267mg 10%
Cholesterol 55mg 86mg 10%
Fats 6.34g 1.18g 8%
Vitamin D 1.3µg 7%
Protein 19.84g 23.48g 7%
Folate 25µg 3µg 6%
Calcium 12mg 72mg 6%
Vitamin D 51IU 6%
Monounsaturated fat 2.103g 0.134g 5%
Saturated fat 0.981g 0.159g 4%
Iron 0.8mg 0.56mg 3%
Calories 142kcal 111kcal 2%
Vitamin E 0.28mg 2%
Potassium 490mg 430mg 2%
Vitamin A 12µg 17µg 1%
Zinc 0.64mg 0.57mg 1%
Manganese 0.016mg 0.018mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.222mg 0.263mg 0%
Threonine 0.87mg 1.029mg 0%
Isoleucine 0.914mg 1.082mg 0%
Leucine 1.613mg 1.908mg 0%
Lysine 1.822mg 2.157mg 0%
Methionine 0.587mg 0.696mg 0%
Phenylalanine 0.775mg 0.917mg 0%
Valine 1.022mg 1.21mg 0%
Histidine 0.584mg 0.691mg 0%
Omega-3 - EPA 0.321g 0.086g N/A
Omega-3 - DHA 1.115g 0.423g N/A
Omega-3 - DPA 0.287g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +437.3%
Contains more OtherOther +214.8%
Contains more ProteinProtein +18.3%
~equal in Carbs ~0g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +1469.4%
Contains more Poly. FatPolyunsaturated fat +335.5%
Contains less Sat. FatSaturated fat -83.8%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.