Pollock vs. Tilapia — In-Depth Nutrition Comparison
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How are pollock and tilapia different?
- Pollock is higher in vitamin B12, vitamin B6, vitamin B2, magnesium, phosphorus, and choline; however, tilapia is richer in selenium and vitamin D*.
- Daily need coverage for vitamin B12 for pollock is 75% higher.
- Pollock contains 7 times more sodium than tilapia. While pollock contains 419mg of sodium, tilapia contains only 56mg.
Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, tilapia, cooked, dry heat are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +138.2% |
| Contains more CalciumCalcium | +414.3% |
| Contains more PotassiumPotassium | +13.2% |
| Contains more ZincZinc | +39% |
| Contains more PhosphorusPhosphorus | +30.9% |
| Contains more IronIron | +23.2% |
| Contains more CopperCopper | +25% |
| Contains less SodiumSodium | -86.6% |
| Contains more ManganeseManganese | +105.6% |
| Contains more SeleniumSelenium | +23.4% |
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.
| 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 Vitamin DVitamin D | +184.6% |
| Contains more Vitamin EVitamin E | +182.1% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 3.66µg | 1.86µg | 75% |
| Selenium | 44.1µg | 54.4µg | 19% |
| Sodium | 419mg | 56mg | 16% |
| Vitamin B6 | 0.329mg | 0.123mg | 16% |
| Vitamin D* | 51 IU | 150 IU | 12% |
| Vitamin D | 1.3µg | 3.7µg | 12% |
| Vitamin B2 | 0.223mg | 0.073mg | 12% |
| Magnesium | 81mg | 34mg | 11% |
| Cholesterol | 86mg | 57mg | 10% |
| Phosphorus | 267mg | 204mg | 9% |
| Choline | 91.6mg | 51.3mg | 7% |
| Calcium | 72mg | 14mg | 6% |
| Protein | 23.48g | 26.15g | 5% |
| Vitamin B3 | 3.949mg | 4.745mg | 5% |
| Vitamin B5 | 0.432mg | 0.664mg | 5% |
| Saturated fat | 0.159g | 0.94g | 4% |
| Vitamin E | 0.28mg | 0.79mg | 3% |
| Vitamin B1 | 0.054mg | 0.093mg | 3% |
| Fats | 1.18g | 2.65g | 2% |
| Iron | 0.56mg | 0.69mg | 2% |
| Copper | 0.06mg | 0.075mg | 2% |
| Vitamin A | 17µg | 0µg | 2% |
| Monounsaturated fat | 0.134g | 0.955g | 2% |
| Calories | 111kcal | 128kcal | 1% |
| Potassium | 430mg | 380mg | 1% |
| Zinc | 0.57mg | 0.41mg | 1% |
| Manganese | 0.018mg | 0.037mg | 1% |
| Vitamin K | 0.1µg | 0.9µg | 1% |
| Folate | 3µg | 6µg | 1% |
| Protein per 100 calories | 21g | 20g | N/A |
| Calories per 10 g protein | 47kcal | 49kcal | N/A |
| Weight per 100 calories | 90g | 78g | N/A |
| Unsaturated / Saturated Fat ratio | 4.5 | 1.7 | N/A |
| Polyunsaturated fat | 0.583g | 0.6g | 0% |
| Tryptophan | 0.263mg | 0.265mg | 0% |
| Threonine | 1.029mg | 1.156mg | 0% |
| Isoleucine | 1.082mg | 1.22mg | 0% |
| Leucine | 1.908mg | 2.04mg | 0% |
| Lysine | 2.157mg | 2.315mg | 0% |
| Methionine | 0.696mg | 0.766mg | 0% |
| Phenylalanine | 0.917mg | 1.05mg | 0% |
| Valine | 1.21mg | 1.28mg | 0% |
| Histidine | 0.691mg | 0.585mg | 0% |
| Omega-3 - EPA | 0.086g | 0.005g | N/A |
| Omega-3 - DHA | 0.423g | 0.13g | N/A |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-3 - DPA | 0.027g | 0.06g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +∞% |
| Contains more ProteinProtein | +11.4% |
| Contains more FatsFats | +124.6% |
~equal in
Carbs
~0g
~equal in
Water
~71.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.1% |
| Contains more Mono. FatMonounsaturated fat | +612.7% |
~equal in
Polyunsaturated fat
~0.6g
