Alaska Pollock vs Salmon
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 13.8 g.
- Alaska Pollock is lighter per 100 g: 78.5 kcal against 153 kcal.
- Alaska Pollock leads in 20 micronutrients, including Folate, Calcium, Magnesium.
- Salmon leads in 20 micronutrients, including Vitamin A, Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Alaska Pollock | Salmon |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22 g | 13.8 g |
| Carbs | 0.073 g | 0 g |
| Fat | 1.26 g | 4.82 g |
| Vitamins | ||
| Vitamin A | 3.32 µg | 36.7 µg |
| Thiamin (B1) | 0.11 mg | 0.093 mg |
| Riboflavin (B2) | 0.132 mg | 0.124 mg |
| Niacin (B3) | 1.89 mg | 5.23 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.718 mg |
| Vitamin B6 | 0.154 mg | 0.315 mg |
| Folate | 12.2 µg | 9.5 µg |
| Vitamin B12 | 2.24 µg | 3.23 µg |
| Choline | 0 mg | 61.7 mg |
| Vitamin C | 0 mg | 0.546 mg |
| Vitamin D | 0 µg | 7.37 µg |
| Vitamin E | 0 mg | 0.777 mg |
| Vitamin K | 0 µg | 0.18 µg |
| Minerals | ||
| Calcium | 51.5 mg | 9.7 mg |
| Iron | 0.306 mg | 0.316 mg |
| Magnesium | 29 mg | 21 mg |
| Phosphorus | 284 mg | 162 mg |
| Potassium | 450 mg | 256 mg |
| Sodium | 146 mg | 36.2 mg |
| Zinc | 0.549 mg | 0.298 mg |
| Copper | 0.124 mg | 0.048 mg |
| Manganese | 0.004 mg | 0.008 mg |
| Selenium | 34.4 µg | 19.9 µg |
| Iodine | 3.32 µg | 33.6 µg |
| Fats | ||
| Polyunsaturated Fat | 0.583 g | 1.26 g |
| Monounsaturated Fat | 0.189 g | 1.65 g |
| Saturated Fat | 0.302 g | 0.937 g |
| Trans Fat | 0.01 g | 0.018 g |
| Cholesterol | 76.4 mg | 37 mg |
| Omega-3 (ALA) | 0 g | 0.098 g |
| Omega-3 (EPA) | 0.214 g | 0.263 g |
| Omega-3 (DHA) | 0.302 g | 0.463 g |
| Omega-6 (Linoleic Acid) | 0.008 g | 0.127 g |
| Amino Acids | ||
| Histidine | 0.313 g | 0.37 g |
| Isoleucine | 0.718 g | 0.627 g |
| Leucine | 1.32 g | 1.07 g |
| Lysine | 1.62 g | 1.22 g |
| Methionine | 0.536 g | 0.431 g |
| Cystine | 0.199 g | 0.154 g |
| Phenylalanine | 0.632 g | 0.548 g |
| Tyrosine | 0.587 g | 0.505 g |
| Threonine | 0.654 g | 0.618 g |
| Tryptophan | 0.176 g | 0.168 g |
| Valine | 0.772 g | 0.71 g |
| Arginine | 1.02 g | 0.805 g |
| Alanine | 1.05 g | 0.836 g |
| Serine | 1.87 g | 1.51 g |
| Proline | 2.68 g | 1.99 g |
| Glycine | 0.898 g | 0.658 g |
| Aspartic Acid | 0.581 g | 0.487 g |
| Glutamic Acid | 0.729 g | 0.557 g |
Per 100 grams
| Nutrient | Alaska Pollock | Salmon |
|---|---|---|
| Calories | 78.5 kcal | 153 kcal |
| Protein | 17.3 g | 21 g |
| Carbs | 0.057 g | 0 g |
| Fat | 0.992 g | 7.35 g |
| Vitamins | ||
| Vitamin A | 2.61 µg | 56 µg |
| Thiamin (B1) | 0.086 mg | 0.142 mg |
| Riboflavin (B2) | 0.104 mg | 0.189 mg |
| Niacin (B3) | 1.48 mg | 7.97 mg |
| Pantothenic Acid (B5) | 0.25 mg | 1.1 mg |
| Vitamin B6 | 0.121 mg | 0.481 mg |
| Folate | 9.57 µg | 14.5 µg |
| Vitamin B12 | 1.76 µg | 4.93 µg |
| Choline | 0 mg | 94.2 mg |
| Vitamin C | 0 mg | 0.833 mg |
| Vitamin D | 0 µg | 11.3 µg |
| Vitamin E | 0 mg | 1.19 mg |
| Vitamin K | 0 µg | 0.275 µg |
| Minerals | ||
| Calcium | 40.4 mg | 14.8 mg |
| Iron | 0.24 mg | 0.482 mg |
| Magnesium | 22.8 mg | 32 mg |
| Phosphorus | 223 mg | 247 mg |
| Potassium | 353 mg | 391 mg |
| Sodium | 115 mg | 55.3 mg |
| Zinc | 0.431 mg | 0.454 mg |
| Copper | 0.097 mg | 0.073 mg |
| Manganese | 0.003 mg | 0.012 mg |
| Selenium | 27 µg | 30.4 µg |
| Iodine | 2.61 µg | 51.2 µg |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 1.92 g |
| Monounsaturated Fat | 0.148 g | 2.51 g |
| Saturated Fat | 0.237 g | 1.43 g |
| Trans Fat | 0.008 g | 0.027 g |
| Cholesterol | 60 mg | 56.5 mg |
| Omega-3 (ALA) | 0 g | 0.149 g |
| Omega-3 (EPA) | 0.168 g | 0.402 g |
| Omega-3 (DHA) | 0.237 g | 0.706 g |
| Omega-6 (Linoleic Acid) | 0.006 g | 0.194 g |
| Amino Acids | ||
| Histidine | 0.246 g | 0.565 g |
| Isoleucine | 0.564 g | 0.957 g |
| Leucine | 1.04 g | 1.64 g |
| Lysine | 1.27 g | 1.87 g |
| Methionine | 0.421 g | 0.657 g |
| Cystine | 0.156 g | 0.235 g |
| Phenylalanine | 0.496 g | 0.836 g |
| Tyrosine | 0.461 g | 0.77 g |
| Threonine | 0.513 g | 0.943 g |
| Tryptophan | 0.138 g | 0.257 g |
| Valine | 0.606 g | 1.08 g |
| Arginine | 0.804 g | 1.23 g |
| Alanine | 0.826 g | 1.28 g |
| Serine | 1.47 g | 2.3 g |
| Proline | 2.1 g | 3.04 g |
| Glycine | 0.705 g | 1 g |
| Aspartic Acid | 0.456 g | 0.743 g |
| Glutamic Acid | 0.572 g | 0.85 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alaska Pollock and Salmon, including preparation variants and research-cited compound levels, or compare any two foods.