Alaska Pollock vs Catfish
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Alaska Pollock has more protein per 100 calories: 22 g against 14 g.
- Alaska Pollock is lighter per 100 g: 78.5 kcal against 114 kcal.
- Alaska Pollock leads in 26 micronutrients, including Riboflavin (B2), Vitamin B6, Folate.
- Catfish leads in 15 micronutrients, including Vitamin A, Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Alaska Pollock | Catfish |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22 g | 14 g |
| Carbs | 0.073 g | 0 g |
| Fat | 1.26 g | 4.69 g |
| Vitamins | ||
| Vitamin A | 3.32 µg | 6.56 µg |
| Thiamin (B1) | 0.11 mg | 0.101 mg |
| Riboflavin (B2) | 0.132 mg | 0.068 mg |
| Niacin (B3) | 1.89 mg | 1.75 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.628 mg |
| Vitamin B6 | 0.154 mg | 0.118 mg |
| Folate | 12.2 µg | 8.75 µg |
| Vitamin B12 | 2.24 µg | 2.15 µg |
| Choline | 0 mg | 56.9 mg |
| Vitamin C | 0 mg | 0.306 mg |
| Vitamin D | 0 µg | 5.55 µg |
| Vitamin E | 0 mg | 0.708 mg |
| Vitamin K | 0 µg | 1.84 µg |
| Minerals | ||
| Calcium | 51.5 mg | 8.69 mg |
| Iron | 0.306 mg | 0.155 mg |
| Magnesium | 29 mg | 18.3 mg |
| Phosphorus | 284 mg | 169 mg |
| Potassium | 450 mg | 278 mg |
| Sodium | 146 mg | 58.7 mg |
| Zinc | 0.549 mg | 0.427 mg |
| Copper | 0.124 mg | 0.019 mg |
| Manganese | 0.004 mg | 0.012 mg |
| Selenium | 34.4 µg | 8.77 µg |
| Iodine | 3.32 µg | 4.37 µg |
| Fats | ||
| Polyunsaturated Fat | 0.583 g | 0.925 g |
| Monounsaturated Fat | 0.189 g | 1.96 g |
| Saturated Fat | 0.302 g | 1.06 g |
| Trans Fat | 0.01 g | 0.045 g |
| Cholesterol | 76.4 mg | 52.2 mg |
| Omega-3 (ALA) | 0 g | 0.051 g |
| Omega-3 (EPA) | 0.214 g | 0.047 g |
| Omega-3 (DHA) | 0.302 g | 0.098 g |
| Omega-6 (Linoleic Acid) | 0.008 g | 0.394 g |
| Amino Acids | ||
| Histidine | 0.313 g | 0.357 g |
| Isoleucine | 0.718 g | 0.627 g |
| Leucine | 1.32 g | 1.08 g |
| Lysine | 1.62 g | 1.26 g |
| Methionine | 0.536 g | 0.407 g |
| Cystine | 0.199 g | 0.148 g |
| Phenylalanine | 0.632 g | 0.545 g |
| Tyrosine | 0.587 g | 0.464 g |
| Threonine | 0.654 g | 0.615 g |
| Tryptophan | 0.176 g | 0.16 g |
| Valine | 0.772 g | 0.692 g |
| Arginine | 1.02 g | 0.845 g |
| Alanine | 1.05 g | 0.81 g |
| Serine | 1.87 g | 1.39 g |
| Proline | 2.68 g | 2.01 g |
| Glycine | 0.898 g | 0.68 g |
| Aspartic Acid | 0.581 g | 0.501 g |
| Glutamic Acid | 0.729 g | 0.545 g |
Per 100 grams
| Nutrient | Alaska Pollock | Catfish |
|---|---|---|
| Calories | 78.5 kcal | 114 kcal |
| Protein | 17.3 g | 16 g |
| Carbs | 0.057 g | 0 g |
| Fat | 0.992 g | 5.36 g |
| Vitamins | ||
| Vitamin A | 2.61 µg | 7.5 µg |
| Thiamin (B1) | 0.086 mg | 0.115 mg |
| Riboflavin (B2) | 0.104 mg | 0.078 mg |
| Niacin (B3) | 1.48 mg | 2.01 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.718 mg |
| Vitamin B6 | 0.121 mg | 0.135 mg |
| Folate | 9.57 µg | 10 µg |
| Vitamin B12 | 1.76 µg | 2.46 µg |
| Choline | 0 mg | 65 mg |
| Vitamin C | 0 mg | 0.35 mg |
| Vitamin D | 0 µg | 6.35 µg |
| Vitamin E | 0 mg | 0.81 mg |
| Vitamin K | 0 µg | 2.1 µg |
| Minerals | ||
| Calcium | 40.4 mg | 9.93 mg |
| Iron | 0.24 mg | 0.177 mg |
| Magnesium | 22.8 mg | 20.9 mg |
| Phosphorus | 223 mg | 193 mg |
| Potassium | 353 mg | 317 mg |
| Sodium | 115 mg | 67.2 mg |
| Zinc | 0.431 mg | 0.488 mg |
| Copper | 0.097 mg | 0.022 mg |
| Manganese | 0.003 mg | 0.014 mg |
| Selenium | 27 µg | 10 µg |
| Iodine | 2.61 µg | 5 µg |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 1.06 g |
| Monounsaturated Fat | 0.148 g | 2.25 g |
| Saturated Fat | 0.237 g | 1.21 g |
| Trans Fat | 0.008 g | 0.052 g |
| Cholesterol | 60 mg | 59.7 mg |
| Omega-3 (ALA) | 0 g | 0.058 g |
| Omega-3 (EPA) | 0.168 g | 0.054 g |
| Omega-3 (DHA) | 0.237 g | 0.112 g |
| Omega-6 (Linoleic Acid) | 0.006 g | 0.451 g |
| Amino Acids | ||
| Histidine | 0.246 g | 0.408 g |
| Isoleucine | 0.564 g | 0.717 g |
| Leucine | 1.04 g | 1.24 g |
| Lysine | 1.27 g | 1.45 g |
| Methionine | 0.421 g | 0.465 g |
| Cystine | 0.156 g | 0.169 g |
| Phenylalanine | 0.496 g | 0.623 g |
| Tyrosine | 0.461 g | 0.53 g |
| Threonine | 0.513 g | 0.703 g |
| Tryptophan | 0.138 g | 0.183 g |
| Valine | 0.606 g | 0.791 g |
| Arginine | 0.804 g | 0.966 g |
| Alanine | 0.826 g | 0.926 g |
| Serine | 1.47 g | 1.59 g |
| Proline | 2.1 g | 2.3 g |
| Glycine | 0.705 g | 0.778 g |
| Aspartic Acid | 0.456 g | 0.573 g |
| Glutamic Acid | 0.572 g | 0.623 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alaska Pollock and Catfish, including preparation variants and research-cited compound levels, or compare any two foods.