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Tuna vs. Pollock — In-Depth Nutrition Comparison

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How are tuna and pollock different?

  • Tuna is richer in selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B1, while pollock is higher in vitamin B12, magnesium, and calcium.
  • Tuna covers your daily need for selenium, 117% more than pollock.
  • Tuna contains 6 times more vitamin B3 than pollock. Tuna contains 22.07mg of vitamin B3, while pollock contains 3.949mg.
  • Tuna is lower in cholesterol.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types were used in this article.

Infographic

Tuna 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.
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 +22.6%
Contains more IronIron +64.3%
Contains more PhosphorusPhosphorus +24.7%
Contains less SodiumSodium -87.1%
Contains more SeleniumSelenium +145.4%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +1700%
Contains more CopperCopper +39.5%
Contains more ZincZinc +26.7%
Contains more ManganeseManganese +38.5%

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.
Tuna
Tuna
5
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
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 AVitamin A +29.4%
Contains more Vitamin DVitamin D +53.8%
Contains more Vitamin B1Vitamin B1 +148.1%
Contains more Vitamin B3Vitamin B3 +458.9%
Contains more Vitamin B6Vitamin B6 +215.5%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B12Vitamin B12 +55.7%
Contains more FolateFolate +50%
Contains more CholineCholine +18%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.28mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Tuna Pollock DV% diff.
Selenium 108.2µg 44.1µg 117%
Vitamin B3 22.07mg 3.949mg 113%
Vitamin B6 1.038mg 0.329mg 55%
Vitamin B12 2.35µg 3.66µg 55%
Sodium 54mg 419mg 16%
Cholesterol 47mg 86mg 13%
Protein 29.15g 23.48g 11%
Magnesium 42mg 81mg 9%
Phosphorus 333mg 267mg 9%
Vitamin B1 0.134mg 0.054mg 7%
Vitamin B2 0.137mg 0.223mg 7%
Calcium 4mg 72mg 7%
Iron 0.92mg 0.56mg 5%
Vitamin D 2µg 1.3µg 4%
Vitamin D 82IU 51IU 4%
Potassium 527mg 430mg 3%
Polyunsaturated fat 0.175g 0.583g 3%
Choline 77.6mg 91.6mg 3%
Copper 0.043mg 0.06mg 2%
Vitamin B5 0.334mg 0.432mg 2%
Calories 130kcal 111kcal 1%
Zinc 0.45mg 0.57mg 1%
Vitamin A 22µg 17µg 1%
Fats 0.59g 1.18g 1%
Vitamin E 0.29mg 0.28mg 0%
Manganese 0.013mg 0.018mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 2µg 3µg 0%
Trans fat 0.02g N/A
Saturated fat 0.205g 0.159g 0%
Monounsaturated fat 0.138g 0.134g 0%
Tryptophan 0.313mg 0.263mg 0%
Threonine 1.224mg 1.029mg 0%
Isoleucine 1.287mg 1.082mg 0%
Leucine 2.27mg 1.908mg 0%
Lysine 2.565mg 2.157mg 0%
Methionine 0.827mg 0.696mg 0%
Phenylalanine 1.091mg 0.917mg 0%
Valine 1.438mg 1.21mg 0%
Histidine 0.822mg 0.691mg 0%
Omega-3 - EPA 0.015g 0.086g N/A
Omega-3 - DHA 0.105g 0.423g N/A
Omega-3 - DPA 0.005g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 ProteinProtein +24.1%
Contains more FatsFats +100%
Contains more OtherOther +32%
~equal in Carbs ~0g
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 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 less Sat. FatSaturated fat -22.4%
Contains more Poly. FatPolyunsaturated fat +233.1%
~equal in Monounsaturated fat ~0.134g

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.