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Salmon vs Alaska pollock - In-Depth Nutrition Comparison

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Summary of differences between Salmon and Alaska pollock

  • Salmon has more Vitamin B6, Vitamin B5, Vitamin B3, Copper, Vitamin B1, and Vitamin B2, however Alaska pollock is higher in Vitamin B12, Selenium, and Magnesium.
  • Salmon covers your daily need of Vitamin B6 38% more than Alaska pollock.
  • Salmon has 4 times more Vitamin B1 than Alaska pollock. While Salmon has 0.226mg of Vitamin B1, Alaska pollock has only 0.054mg.
  • Salmon 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 vs Alaska 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
5
:
3
Alaska pollock
Alaska pollock
Contains more Iron +42.9%
Contains more Potassium +14%
Contains less Sodium -89.5%
Contains more Zinc +12.3%
Contains more Copper +316.7%
Contains more Calcium +500%
Contains more Magnesium +179.3%
Contains more Phosphorus +33.5%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Contains more Iron +42.9%
Contains more Potassium +14%
Contains less Sodium -89.5%
Contains more Zinc +12.3%
Contains more Copper +316.7%
Contains more Calcium +500%
Contains more Magnesium +179.3%
Contains more Phosphorus +33.5%

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
Salmon
Salmon
6
:
5
Alaska pollock
Alaska pollock
Contains more Vitamin B1 +318.5%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +285.2%
Contains more Vitamin B6 +148.6%
Contains more Folate +733.3%
Contains more Vitamin A +27.5%
Contains more Vitamin B12 +15.1%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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%
Contains more Vitamin B1 +318.5%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +285.2%
Contains more Vitamin B6 +148.6%
Contains more Folate +733.3%
Contains more Vitamin A +27.5%
Contains more Vitamin B12 +15.1%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +1469.4%
Contains more Polyunsaturated fat +335.5%
Contains less Saturated Fat -83.8%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +1469.4%
Contains more Polyunsaturated fat +335.5%
Contains less Saturated Fat -83.8%

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.
Salmon Alaska pollock
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Alaska pollock Opinion
Protein 19.84g 23.48g Alaska pollock
Fats 6.34g 1.18g Salmon
Calories 142kcal 111kcal Salmon
Calcium 12mg 72mg Alaska pollock
Iron 0.8mg 0.56mg Salmon
Magnesium 29mg 81mg Alaska pollock
Phosphorus 200mg 267mg Alaska pollock
Potassium 490mg 430mg Salmon
Sodium 44mg 419mg Salmon
Zinc 0.64mg 0.57mg Salmon
Copper 0.25mg 0.06mg Salmon
Vitamin A 40IU 51IU Alaska pollock
Vitamin A RAE 12µg 17µg Alaska pollock
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.226mg 0.054mg Salmon
Vitamin B2 0.38mg 0.223mg Salmon
Vitamin B3 7.86mg 3.949mg Salmon
Vitamin B5 1.664mg 0.432mg Salmon
Vitamin B6 0.818mg 0.329mg Salmon
Folate 25µg 3µg Salmon
Vitamin B12 3.18µg 3.66µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.222mg 0.263mg Alaska pollock
Threonine 0.87mg 1.029mg Alaska pollock
Isoleucine 0.914mg 1.082mg Alaska pollock
Leucine 1.613mg 1.908mg Alaska pollock
Lysine 1.822mg 2.157mg Alaska pollock
Methionine 0.587mg 0.696mg Alaska pollock
Phenylalanine 0.775mg 0.917mg Alaska pollock
Valine 1.022mg 1.21mg Alaska pollock
Histidine 0.584mg 0.691mg Alaska pollock
Cholesterol 55mg 86mg Salmon
Saturated Fat 0.981g 0.159g Alaska pollock
Omega-3 - DHA 1.115g 0.423g Salmon
Omega-3 - EPA 0.321g 0.086g Salmon
Omega-3 - DPA 0.287g 0.027g Salmon
Monounsaturated Fat 2.103g 0.134g Salmon
Polyunsaturated fat 2.539g 0.583g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Alaska pollock
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
62%
Alaska pollock
Minerals Daily Need Coverage Score
36%
Salmon
43%
Alaska pollock

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 375mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.822g)
Which food is cheaper?
Alaska pollock
Alaska pollock is cheaper (difference - $6)
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

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