Tilapia vs. Pollock — In-Depth Nutrition Comparison

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How are tilapia and pollock different?

Tilapia is higher in selenium and vitamin D*; however, pollock is richer in vitamin B12, vitamin B6, vitamin B2, magnesium, phosphorus, and choline.
Daily need coverage for vitamin B12 for pollock is 75% higher.
Tilapia contains 3 times more vitamin D* than pollock. While tilapia contains 150 IU of vitamin D*, pollock contains only 51 IU.
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.

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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.

Tilapia

Pollock

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%

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

Pollock

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%

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%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.86µg	3.66µg	75%
Selenium	54.4µg	44.1µg	19%
Sodium	56mg	419mg	16%
Vitamin B6	0.123mg	0.329mg	16%
Vitamin D*	150 IU	51 IU	12%
Vitamin D	3.7µg	1.3µg	12%
Vitamin B2	0.073mg	0.223mg	12%
Magnesium	34mg	81mg	11%
Cholesterol	57mg	86mg	10%
Phosphorus	204mg	267mg	9%
Choline	51.3mg	91.6mg	7%
Calcium	14mg	72mg	6%
Protein	26.15g	23.48g	5%
Vitamin B3	4.745mg	3.949mg	5%
Vitamin B5	0.664mg	0.432mg	5%
Saturated fat	0.94g	0.159g	4%
Vitamin E	0.79mg	0.28mg	3%
Vitamin B1	0.093mg	0.054mg	3%
Fats	2.65g	1.18g	2%
Iron	0.69mg	0.56mg	2%
Copper	0.075mg	0.06mg	2%
Vitamin A	0µg	17µg	2%
Monounsaturated fat	0.955g	0.134g	2%
Calories	128kcal	111kcal	1%
Potassium	380mg	430mg	1%
Zinc	0.41mg	0.57mg	1%
Manganese	0.037mg	0.018mg	1%
Vitamin K	0.9µg	0.1µg	1%
Folate	6µg	3µg	1%
Protein per 100 calories	20g	21g	N/A
Calories per 10 g protein	49kcal	47kcal	N/A
Weight per 100 calories	78g	90g	N/A
Unsaturated / Saturated Fat ratio	1.7	4.5	N/A
Polyunsaturated fat	0.6g	0.583g	0%
Tryptophan	0.265mg	0.263mg	0%
Threonine	1.156mg	1.029mg	0%
Isoleucine	1.22mg	1.082mg	0%
Leucine	2.04mg	1.908mg	0%
Lysine	2.315mg	2.157mg	0%
Methionine	0.766mg	0.696mg	0%
Phenylalanine	1.05mg	0.917mg	0%
Valine	1.28mg	1.21mg	0%
Histidine	0.585mg	0.691mg	0%
Omega-3 - EPA	0.005g	0.086g	N/A
Omega-3 - DHA	0.13g	0.423g	N/A
Omega-3 - ALA	0.045g		N/A
Omega-3 - DPA	0.06g	0.027g	N/A
Omega-6 - Eicosadienoic acid	0.015g		N/A