Tilapia vs. Pollock — Health Impact and Nutrition Comparison

Tilapia

Tilapia is a group of cichlid fish native to freshwater bodies in Africa but now farmed globally. They are known for their mild, slightly sweet flavor and firm, white flesh. This neutral taste makes tilapia a versatile ingredient in various culinary traditions. It's commonly baked, grilled, fried, or incorporated into stews and curries. The fish's adaptability to different flavor profiles and cooking methods has contributed to its popularity in home kitchens and restaurants.

Pollock

Pollock includes species from the North Pacific and North Atlantic oceans, with the Alaska pollock being especially well-known. Pollock provides a white, flaky texture and mild flavor, slightly stronger than tilapia’s. It's a mainstay in processed seafood products such as fish sticks, imitation crab meat (surimi), and fast-food fish sandwiches. Aside from processed products, pollock is also consumed baked, poached, or sautéed, frequently paired with light seasonings to add to its natural flavor.

Calories

Tilapia and pollock are both low-calorie protein sources, which makes them great options for those who keep an eye on their caloric consumption.

Tilapia contains around 128 calories per 100 grams.

Pollock contains slightly fewer calories, offering around 111 calories per 100 grams.

Carbohydrates

These fish contain no carbohydrates by nature. Therefore, they are excellent for low-carb diets and people managing blood sugar.

Protein

Tilapia contains 26.2 grams of protein per 100 grams. On the other hand, pollocks offer around 23.5 grams of protein per 100 grams.

While both fish are excellent protein sources, tilapia has a slight edge in protein content.

Fats

The fat content and composition in fish contribute to their health benefits, particularly concerning heart health.

Tilapia contains about 2.65 grams of fat per 100 grams, with a higher proportion of omega-6 fatty acids.

Whereas pollock is lower in overall fat content, with some 1.19 grams of it per 100 grams, and has a greater proportion of omega-3 to omega-6 fatty acids.

Minerals

Tilapia and pollock have essential minerals present, but not in the same concentrations.

Tilapia is richer in copper, iron, and selenium. In comparison, pollock is richer in magnesium, phosphorus, calcium, zinc, and potassium. However, pollocks contain higher amounts of sodium.

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

5

100 g 300 g 1 fillet - 87g

Pollock

5

100 g 300 g 1 fillet - 60g3 oz - 85g

Contains more IronIron	+23.2%
Contains more CopperCopper	+25%
Contains less SodiumSodium	-86.6%
Contains more ManganeseManganese	+105.6%
Contains more SeleniumSelenium	+23.4%

Contains more MagnesiumMagnesium	+138.2%
Contains more CalciumCalcium	+414.3%
Contains more PotassiumPotassium	+13.2%
Contains more ZincZinc	+39%
Contains more PhosphorusPhosphorus	+30.9%

Vitamins

Tilapia is richer in vitamins D, E, B1, and B5. In comparison, pollocks are richer in choline, vitamins B2, B3, B6, and B12.

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

7

100 g 300 g 1 fillet - 87g

Pollock

5

100 g 300 g 1 fillet - 60g3 oz - 85g

Contains more Vitamin EVitamin E	+182.1%
Contains more Vitamin DVitamin D	+184.6%
Contains more Vitamin B1Vitamin B1	+72.2%
Contains more Vitamin B3Vitamin B3	+20.2%
Contains more Vitamin B5Vitamin B5	+53.7%
Contains more Vitamin KVitamin K	+800%
Contains more FolateFolate	+100%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+205.5%
Contains more Vitamin B6Vitamin B6	+167.5%
Contains more Vitamin B12Vitamin B12	+96.8%
Contains more CholineCholine	+78.6%

~equal in Vitamin C ~0mg

Inflammation 

When it comes to fish, we often consider their omega-3 content; however, we also need to focus on omega-6 content aswell. This is mainly due to the ratio of omega-6 to omega-3. It is important to consume more omega-3 than omega-6, and comparing these two types of fish, pollock is the better fish since it contains 15 times more omega-3 than tilapia. Tilapia has more omega-6 fish than omega-3, which is the topic of concern when choosing between these two types of fish. (2) (3)

Memory 

Although this study was done on mice, the consumption of pollocks has a positive impact on memory and protective functions of the nervous system. (4)

Cardiovascular and Liver Health

Similarly to the one above, this study was done on mice. It is shown that consumption of pollock oil, in turn higher amounts of pollock fish, is linked with positive impacts on the cardiovascular system by regulating dyslipidemias. In addition, there was a decrease in hepatic steatosis in mice who were fed this oil. (5)