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  6. Tuna vs. Alaska pollock

Tuna vs. Alaska pollock — In-Depth Nutrition Comparison

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A recap on differences between Tuna and Alaska pollock

  • 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.
  • Tuna contains 45 times more Vitamin A RAE than Alaska pollock. While Tuna contains 757µg of Vitamin A RAE, Alaska pollock contains only 17µg.
  • The amount of Cholesterol in Tuna is lower.

Food varieties used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Tuna 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.
Tuna
Tuna
7
:
3
Alaska pollock
Alaska pollock
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%
Contains more Calcium +620%
Contains more Magnesium +26.6%
Contains more Potassium +33.1%
Equal in Manganese - 0.018
Equal in Selenium - 44.1
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
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 +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%
Contains more Calcium +620%
Contains more Magnesium +26.6%
Contains more Potassium +33.1%
Equal in Manganese - 0.018
Equal in Selenium - 44.1

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
7
:
4
Alaska pollock
Alaska pollock
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%
Contains more Folate +50%
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%
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 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%
Contains more Folate +50%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Alaska pollock
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 Tuna Alaska pollock Opinion
Protein 29.91g 23.48g Tuna
Fats 6.28g 1.18g Tuna
Calories 184kcal 111kcal Tuna
Calcium 10mg 72mg Alaska pollock
Iron 1.31mg 0.56mg Tuna
Magnesium 64mg 81mg Alaska pollock
Phosphorus 326mg 267mg Tuna
Potassium 323mg 430mg Alaska pollock
Sodium 50mg 419mg Tuna
Zinc 0.77mg 0.57mg Tuna
Copper 0.11mg 0.06mg Tuna
Manganese 0.02mg 0.018mg Tuna
Selenium 46.8µg 44.1µg Tuna
Vitamin A 2520IU 51IU Tuna
Vitamin A RAE 757µg 17µg Tuna
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.278mg 0.054mg Tuna
Vitamin B2 0.306mg 0.223mg Tuna
Vitamin B3 10.54mg 3.949mg Tuna
Vitamin B5 1.37mg 0.432mg Tuna
Vitamin B6 0.525mg 0.329mg Tuna
Folate 2µg 3µg Alaska pollock
Vitamin B12 10.88µg 3.66µg Tuna
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.335mg 0.263mg Tuna
Threonine 1.311mg 1.029mg Tuna
Isoleucine 1.378mg 1.082mg Tuna
Leucine 2.431mg 1.908mg Tuna
Lysine 2.747mg 2.157mg Tuna
Methionine 0.885mg 0.696mg Tuna
Phenylalanine 1.168mg 0.917mg Tuna
Valine 1.541mg 1.21mg Tuna
Histidine 0.88mg 0.691mg Tuna
Cholesterol 49mg 86mg Tuna
Saturated Fat 1.612g 0.159g Alaska pollock
Omega-3 - DHA 1.141g 0.423g Tuna
Omega-3 - EPA 0.363g 0.086g Tuna
Omega-3 - DPA 0.16g 0.027g Tuna
Monounsaturated Fat 2.053g 0.134g Tuna
Polyunsaturated fat 1.844g 0.583g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
171%
Tuna
62%
Alaska pollock
Minerals Daily Need Coverage Score
59%
Tuna
59%
Alaska pollock

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.