Alaska Pollock vs Cod
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Alaska Pollock leads in 12 micronutrients, including Thiamin (B1), Riboflavin (B2), Folate.
- Cod leads in 29 micronutrients, including Vitamin A, Vitamin B6, Choline.
Per 100 calories
| Nutrient | Alaska Pollock | Cod |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22 g | 22.7 g |
| Carbs | 0.073 g | 0 g |
| Fat | 1.26 g | 0.806 g |
| Vitamins | ||
| Vitamin A | 3.32 µg | 9.68 µg |
| Thiamin (B1) | 0.11 mg | 0.076 mg |
| Riboflavin (B2) | 0.132 mg | 0.076 mg |
| Niacin (B3) | 1.89 mg | 2.18 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.308 mg |
| Vitamin B6 | 0.154 mg | 0.25 mg |
| Folate | 12.2 µg | 9.68 µg |
| Vitamin B12 | 2.24 µg | 1.91 µg |
| Choline | 0 mg | 90 mg |
| Vitamin C | 0 mg | 0.691 mg |
| Vitamin D | 0 µg | 0.968 µg |
| Vitamin E | 0 mg | 0.816 mg |
| Vitamin K | 0 µg | 0.069 µg |
| Minerals | ||
| Calcium | 51.5 mg | 14.1 mg |
| Iron | 0.306 mg | 0.279 mg |
| Magnesium | 29 mg | 32.3 mg |
| Phosphorus | 284 mg | 326 mg |
| Potassium | 450 mg | 412 mg |
| Sodium | 146 mg | 302 mg |
| Zinc | 0.549 mg | 0.491 mg |
| Copper | 0.124 mg | 0.024 mg |
| Manganese | 0.004 mg | 0.012 mg |
| Selenium | 34.4 µg | 36.3 µg |
| Iodine | 3.32 µg | 6.88 µg |
| Fats | ||
| Polyunsaturated Fat | 0.583 g | 0.22 g |
| Monounsaturated Fat | 0.189 g | 0.088 g |
| Saturated Fat | 0.302 g | 0.12 g |
| Trans Fat | 0.01 g | 0.007 g |
| Cholesterol | 76.4 mg | 63.3 mg |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-3 (EPA) | 0.214 g | 0.054 g |
| Omega-3 (DHA) | 0.302 g | 0.124 g |
| Omega-6 (Linoleic Acid) | 0.008 g | 0.015 g |
| Amino Acids | ||
| Histidine | 0.313 g | 0.586 g |
| Isoleucine | 0.718 g | 1.04 g |
| Leucine | 1.32 g | 1.84 g |
| Lysine | 1.62 g | 2.1 g |
| Methionine | 0.536 g | 0.654 g |
| Cystine | 0.199 g | 0.227 g |
| Phenylalanine | 0.632 g | 0.892 g |
| Tyrosine | 0.587 g | 0.798 g |
| Threonine | 0.654 g | 0.995 g |
| Tryptophan | 0.176 g | 0.268 g |
| Valine | 0.772 g | 1.14 g |
| Arginine | 1.02 g | 1.42 g |
| Alanine | 1.05 g | 1.35 g |
| Serine | 1.87 g | 2.31 g |
| Proline | 2.68 g | 3.43 g |
| Glycine | 0.898 g | 1.08 g |
| Aspartic Acid | 0.581 g | 0.789 g |
| Glutamic Acid | 0.729 g | 0.95 g |
Per 100 grams
| Nutrient | Alaska Pollock | Cod |
|---|---|---|
| Calories | 78.5 kcal | 72.3 kcal |
| Protein | 17.3 g | 16.4 g |
| Carbs | 0.057 g | 0 g |
| Fat | 0.992 g | 0.583 g |
| Vitamins | ||
| Vitamin A | 2.61 µg | 7 µg |
| Thiamin (B1) | 0.086 mg | 0.055 mg |
| Riboflavin (B2) | 0.104 mg | 0.055 mg |
| Niacin (B3) | 1.48 mg | 1.58 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.223 mg |
| Vitamin B6 | 0.121 mg | 0.181 mg |
| Folate | 9.57 µg | 7 µg |
| Vitamin B12 | 1.76 µg | 1.38 µg |
| Choline | 0 mg | 65.1 mg |
| Vitamin C | 0 mg | 0.5 mg |
| Vitamin D | 0 µg | 0.7 µg |
| Vitamin E | 0 mg | 0.59 mg |
| Vitamin K | 0 µg | 0.05 µg |
| Minerals | ||
| Calcium | 40.4 mg | 10.2 mg |
| Iron | 0.24 mg | 0.202 mg |
| Magnesium | 22.8 mg | 23.3 mg |
| Phosphorus | 223 mg | 236 mg |
| Potassium | 353 mg | 298 mg |
| Sodium | 115 mg | 219 mg |
| Zinc | 0.431 mg | 0.355 mg |
| Copper | 0.097 mg | 0.017 mg |
| Manganese | 0.003 mg | 0.009 mg |
| Selenium | 27 µg | 26.3 µg |
| Iodine | 2.61 µg | 4.97 µg |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 0.159 g |
| Monounsaturated Fat | 0.148 g | 0.064 g |
| Saturated Fat | 0.237 g | 0.087 g |
| Trans Fat | 0.008 g | 0.005 g |
| Cholesterol | 60 mg | 45.8 mg |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-3 (EPA) | 0.168 g | 0.039 g |
| Omega-3 (DHA) | 0.237 g | 0.09 g |
| Omega-6 (Linoleic Acid) | 0.006 g | 0.011 g |
| Amino Acids | ||
| Histidine | 0.246 g | 0.424 g |
| Isoleucine | 0.564 g | 0.75 g |
| Leucine | 1.04 g | 1.33 g |
| Lysine | 1.27 g | 1.52 g |
| Methionine | 0.421 g | 0.473 g |
| Cystine | 0.156 g | 0.164 g |
| Phenylalanine | 0.496 g | 0.645 g |
| Tyrosine | 0.461 g | 0.577 g |
| Threonine | 0.513 g | 0.72 g |
| Tryptophan | 0.138 g | 0.194 g |
| Valine | 0.606 g | 0.824 g |
| Arginine | 0.804 g | 1.03 g |
| Alanine | 0.826 g | 0.979 g |
| Serine | 1.47 g | 1.67 g |
| Proline | 2.1 g | 2.48 g |
| Glycine | 0.705 g | 0.783 g |
| Aspartic Acid | 0.456 g | 0.571 g |
| Glutamic Acid | 0.572 g | 0.687 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alaska Pollock and Cod, including preparation variants and research-cited compound levels, or compare any two foods.