Alaska Pollock vs Crab
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Alaska Pollock leads in 7 micronutrients, including Thiamin (B1), Phosphorus, Potassium.
- Crab leads in 25 micronutrients, including Vitamin A, Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Alaska Pollock | Crab |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22 g | 20.8 g |
| Carbs | 0.073 g | 0.225 g |
| Fat | 1.26 g | 1.1 g |
| Vitamins | ||
| Vitamin A | 3.32 µg | 23.3 µg |
| Thiamin (B1) | 0.11 mg | 0.073 mg |
| Riboflavin (B2) | 0.132 mg | 0.129 mg |
| Niacin (B3) | 1.89 mg | 2.72 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.403 mg |
| Vitamin B6 | 0.154 mg | 0.173 mg |
| Folate | 12.2 µg | 50.7 µg |
| Vitamin B12 | 2.24 µg | 10.4 µg |
| Vitamin C | 0 mg | 5.91 mg |
| Minerals | ||
| Calcium | 51.5 mg | 59.7 mg |
| Iron | 0.306 mg | 1.21 mg |
| Magnesium | 29 mg | 51 mg |
| Phosphorus | 284 mg | 220 mg |
| Potassium | 450 mg | 305 mg |
| Sodium | 146 mg | 566 mg |
| Zinc | 0.549 mg | 4.77 mg |
| Copper | 0.124 mg | 0.817 mg |
| Manganese | 0.004 mg | 0.085 mg |
| Selenium | 34.4 µg | 41.9 µg |
| Iodine | 3.32 µg | 23.3 µg |
| Fats | ||
| Polyunsaturated Fat | 0.583 g | 0.362 g |
| Monounsaturated Fat | 0.189 g | 0.201 g |
| Saturated Fat | 0.302 g | 0.169 g |
| Trans Fat | 0.01 g | 0 g |
| Cholesterol | 76.4 mg | 67.4 mg |
| Omega-3 (EPA) | 0.214 g | 0.249 g |
| Omega-3 (DHA) | 0.302 g | 0.135 g |
| Omega-6 (Linoleic Acid) | 0.008 g | 0.01 g |
| Amino Acids | ||
| Histidine | 0.313 g | 0.423 g |
| Isoleucine | 0.718 g | 1.01 g |
| Leucine | 1.32 g | 1.65 g |
| Lysine | 1.62 g | 1.81 g |
| Methionine | 0.536 g | 0.587 g |
| Cystine | 0.199 g | 0.233 g |
| Phenylalanine | 0.632 g | 0.88 g |
| Tyrosine | 0.587 g | 0.693 g |
| Threonine | 0.654 g | 0.844 g |
| Tryptophan | 0.176 g | 0.29 g |
| Valine | 0.772 g | 0.98 g |
| Arginine | 1.02 g | 1.82 g |
| Alanine | 1.05 g | 1.18 g |
| Serine | 1.87 g | 2.15 g |
| Proline | 2.68 g | 3.55 g |
| Glycine | 0.898 g | 1.26 g |
| Aspartic Acid | 0.581 g | 0.686 g |
| Glutamic Acid | 0.729 g | 0.82 g |
Per 100 grams
| Nutrient | Alaska Pollock | Crab |
|---|---|---|
| Calories | 78.5 kcal | 86.8 kcal |
| Protein | 17.3 g | 18.1 g |
| Carbs | 0.057 g | 0.195 g |
| Fat | 0.992 g | 0.958 g |
| Vitamins | ||
| Vitamin A | 2.61 µg | 20.3 µg |
| Thiamin (B1) | 0.086 mg | 0.063 mg |
| Riboflavin (B2) | 0.104 mg | 0.112 mg |
| Niacin (B3) | 1.48 mg | 2.36 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.35 mg |
| Vitamin B6 | 0.121 mg | 0.15 mg |
| Folate | 9.57 µg | 44 µg |
| Vitamin B12 | 1.76 µg | 9 µg |
| Vitamin C | 0 mg | 5.13 mg |
| Minerals | ||
| Calcium | 40.4 mg | 51.8 mg |
| Iron | 0.24 mg | 1.05 mg |
| Magnesium | 22.8 mg | 44.3 mg |
| Phosphorus | 223 mg | 191 mg |
| Potassium | 353 mg | 265 mg |
| Sodium | 115 mg | 491 mg |
| Zinc | 0.431 mg | 4.14 mg |
| Copper | 0.097 mg | 0.709 mg |
| Manganese | 0.003 mg | 0.074 mg |
| Selenium | 27 µg | 36.4 µg |
| Iodine | 2.61 µg | 20.3 µg |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 0.314 g |
| Monounsaturated Fat | 0.148 g | 0.174 g |
| Saturated Fat | 0.237 g | 0.147 g |
| Trans Fat | 0.008 g | 0 g |
| Cholesterol | 60 mg | 58.5 mg |
| Omega-3 (EPA) | 0.168 g | 0.216 g |
| Omega-3 (DHA) | 0.237 g | 0.117 g |
| Omega-6 (Linoleic Acid) | 0.006 g | 0.009 g |
| Amino Acids | ||
| Histidine | 0.246 g | 0.367 g |
| Isoleucine | 0.564 g | 0.876 g |
| Leucine | 1.04 g | 1.43 g |
| Lysine | 1.27 g | 1.57 g |
| Methionine | 0.421 g | 0.509 g |
| Cystine | 0.156 g | 0.202 g |
| Phenylalanine | 0.496 g | 0.763 g |
| Tyrosine | 0.461 g | 0.601 g |
| Threonine | 0.513 g | 0.732 g |
| Tryptophan | 0.138 g | 0.252 g |
| Valine | 0.606 g | 0.85 g |
| Arginine | 0.804 g | 1.58 g |
| Alanine | 0.826 g | 1.02 g |
| Serine | 1.47 g | 1.87 g |
| Proline | 2.1 g | 3.08 g |
| Glycine | 0.705 g | 1.09 g |
| Aspartic Acid | 0.456 g | 0.595 g |
| Glutamic Acid | 0.572 g | 0.711 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alaska Pollock and Crab, including preparation variants and research-cited compound levels, or compare any two foods.