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  6. Tilapia vs. Alaska pollock

Tilapia vs. Alaska pollock — In-Depth Nutrition Comparison

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How are Tilapia and Alaska pollock different?

  • Tilapia is higher in Selenium, and Vitamin D, however, Alaska pollock is richer in Vitamin B12, Vitamin B6, Vitamin B2, Magnesium, Phosphorus, and Choline.
  • Daily need coverage for Vitamin B12 from Alaska pollock is 75% higher.
  • Tilapia contains 3 times more Vitamin D than Alaska pollock. While Tilapia contains 150IU of Vitamin D, Alaska pollock contains only 51IU.
  • Tilapia has less Cholesterol.

Fish, tilapia, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) are the varieties used in this article.

Infographic

Tilapia 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tilapia
Tilapia
5
:
5
Alaska pollock
Alaska pollock
Contains more Iron +23.2%
Contains less Sodium -86.6%
Contains more Copper +25%
Contains more Manganese +105.6%
Contains more Selenium +23.4%
Contains more Calcium +414.3%
Contains more Magnesium +138.2%
Contains more Phosphorus +30.9%
Contains more Potassium +13.2%
Contains more Zinc +39%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Contains more Iron +23.2%
Contains less Sodium -86.6%
Contains more Copper +25%
Contains more Manganese +105.6%
Contains more Selenium +23.4%
Contains more Calcium +414.3%
Contains more Magnesium +138.2%
Contains more Phosphorus +30.9%
Contains more Potassium +13.2%
Contains more Zinc +39%

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.
Tilapia
Tilapia
7
:
4
Alaska pollock
Alaska pollock
Contains more Vitamin E +182.1%
Contains more Vitamin D +184.6%
Contains more Vitamin B1 +72.2%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B5 +53.7%
Contains more Folate +100%
Contains more Vitamin K +800%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +205.5%
Contains more Vitamin B6 +167.5%
Contains more Vitamin B12 +96.8%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 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%
Contains more Vitamin E +182.1%
Contains more Vitamin D +184.6%
Contains more Vitamin B1 +72.2%
Contains more Vitamin B3 +20.2%
Contains more Vitamin B5 +53.7%
Contains more Folate +100%
Contains more Vitamin K +800%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +205.5%
Contains more Vitamin B6 +167.5%
Contains more Vitamin B12 +96.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
2
Alaska pollock
Alaska pollock
Contains more Protein +11.4%
Contains more Fats +124.6%
Equal in Water - 73.65
Equal in Other - 1.69
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 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 Protein +11.4%
Contains more Fats +124.6%
Equal in Water - 73.65
Equal in Other - 1.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
2
:
1
Alaska pollock
Alaska pollock
Contains more Monounsaturated Fat +612.7%
Contains less Saturated Fat -83.1%
Equal in Polyunsaturated fat - 0.583
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 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 +612.7%
Contains less Saturated Fat -83.1%
Equal in Polyunsaturated fat - 0.583

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilapia Alaska pollock
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 Tilapia Alaska pollock Opinion
Protein 26.15g 23.48g Tilapia
Fats 2.65g 1.18g Tilapia
Calories 128kcal 111kcal Tilapia
Calcium 14mg 72mg Alaska pollock
Iron 0.69mg 0.56mg Tilapia
Magnesium 34mg 81mg Alaska pollock
Phosphorus 204mg 267mg Alaska pollock
Potassium 380mg 430mg Alaska pollock
Sodium 56mg 419mg Tilapia
Zinc 0.41mg 0.57mg Alaska pollock
Copper 0.075mg 0.06mg Tilapia
Manganese 0.037mg 0.018mg Tilapia
Selenium 54.4µg 44.1µg Tilapia
Vitamin A 0IU 51IU Alaska pollock
Vitamin A RAE 0µg 17µg Alaska pollock
Vitamin E 0.79mg 0.28mg Tilapia
Vitamin D 150IU 51IU Tilapia
Vitamin D 3.7µg 1.3µg Tilapia
Vitamin B1 0.093mg 0.054mg Tilapia
Vitamin B2 0.073mg 0.223mg Alaska pollock
Vitamin B3 4.745mg 3.949mg Tilapia
Vitamin B5 0.664mg 0.432mg Tilapia
Vitamin B6 0.123mg 0.329mg Alaska pollock
Folate 6µg 3µg Tilapia
Vitamin B12 1.86µg 3.66µg Alaska pollock
Vitamin K 0.9µg 0.1µg Tilapia
Tryptophan 0.265mg 0.263mg Tilapia
Threonine 1.156mg 1.029mg Tilapia
Isoleucine 1.22mg 1.082mg Tilapia
Leucine 2.04mg 1.908mg Tilapia
Lysine 2.315mg 2.157mg Tilapia
Methionine 0.766mg 0.696mg Tilapia
Phenylalanine 1.05mg 0.917mg Tilapia
Valine 1.28mg 1.21mg Tilapia
Histidine 0.585mg 0.691mg Alaska pollock
Cholesterol 57mg 86mg Tilapia
Saturated Fat 0.94g 0.159g Alaska pollock
Omega-3 - DHA 0.13g 0.423g Alaska pollock
Omega-3 - EPA 0.005g 0.086g Alaska pollock
Omega-3 - DPA 0.06g 0.027g Tilapia
Monounsaturated Fat 0.955g 0.134g Tilapia
Polyunsaturated fat 0.6g 0.583g Tilapia
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia Alaska pollock
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
47%
Tilapia
62%
Alaska pollock
Minerals Daily Need Coverage Score
52%
Tilapia
59%
Alaska pollock

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 363mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 29mg)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 0.781g)
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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.