Alaska Pollock vs Tuna
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 19.6 g.
- Alaska Pollock is lighter per 100 g: 78.5 kcal against 134 kcal.
- Alaska Pollock leads in 8 micronutrients, including Folate, Calcium, Phosphorus.
- Tuna leads in 24 micronutrients, including Vitamin A, Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Alaska Pollock | Tuna |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22 g | 19.6 g |
| Carbs | 0.073 g | 0 g |
| Fat | 1.26 g | 1.82 g |
| Vitamins | ||
| Vitamin A | 3.32 µg | 185 µg |
| Thiamin (B1) | 0.11 mg | 0.105 mg |
| Riboflavin (B2) | 0.132 mg | 0.129 mg |
| Niacin (B3) | 1.89 mg | 11.7 mg |
| Pantothenic Acid (B5) | 0.318 mg | 0.492 mg |
| Vitamin B6 | 0.154 mg | 0.596 mg |
| Folate | 12.2 µg | 3.37 µg |
| Vitamin B12 | 2.24 µg | 3.6 µg |
| Choline | 0 mg | 51.8 mg |
| Vitamin C | 0 mg | 0.249 mg |
| Vitamin D | 0 µg | 2.34 µg |
| Vitamin E | 0 mg | 0.382 mg |
| Vitamin K | 0 µg | 0.05 µg |
| Minerals | ||
| Calcium | 51.5 mg | 11.5 mg |
| Iron | 0.306 mg | 0.857 mg |
| Magnesium | 29 mg | 33.5 mg |
| Phosphorus | 284 mg | 212 mg |
| Potassium | 450 mg | 308 mg |
| Sodium | 146 mg | 33.9 mg |
| Zinc | 0.549 mg | 0.506 mg |
| Copper | 0.124 mg | 0.059 mg |
| Manganese | 0.004 mg | 0.012 mg |
| Selenium | 34.4 µg | 45.5 µg |
| Iodine | 3.32 µg | 185 µg |
| Fats | ||
| Polyunsaturated Fat | 0.583 g | 0.537 g |
| Monounsaturated Fat | 0.189 g | 0.541 g |
| Saturated Fat | 0.302 g | 0.498 g |
| Trans Fat | 0.01 g | 0.013 g |
| Cholesterol | 76.4 mg | 34.9 mg |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-3 (EPA) | 0.214 g | 0.104 g |
| Omega-3 (DHA) | 0.302 g | 0.33 g |
| Omega-6 (Linoleic Acid) | 0.008 g | 0.025 g |
| Amino Acids | ||
| Histidine | 0.313 g | 0.568 g |
| Isoleucine | 0.718 g | 0.89 g |
| Leucine | 1.32 g | 1.57 g |
| Lysine | 1.62 g | 1.77 g |
| Methionine | 0.536 g | 0.571 g |
| Cystine | 0.199 g | 0.207 g |
| Phenylalanine | 0.632 g | 0.753 g |
| Tyrosine | 0.587 g | 0.652 g |
| Threonine | 0.654 g | 0.845 g |
| Tryptophan | 0.176 g | 0.216 g |
| Valine | 0.772 g | 0.993 g |
| Arginine | 1.02 g | 1.16 g |
| Alanine | 1.05 g | 1.17 g |
| Serine | 1.87 g | 1.98 g |
| Proline | 2.68 g | 2.88 g |
| Glycine | 0.898 g | 0.926 g |
| Aspartic Acid | 0.581 g | 0.683 g |
| Glutamic Acid | 0.729 g | 0.787 g |
Per 100 grams
| Nutrient | Alaska Pollock | Tuna |
|---|---|---|
| Calories | 78.5 kcal | 134 kcal |
| Protein | 17.3 g | 26.2 g |
| Carbs | 0.057 g | 0 g |
| Fat | 0.992 g | 2.43 g |
| Vitamins | ||
| Vitamin A | 2.61 µg | 248 µg |
| Thiamin (B1) | 0.086 mg | 0.14 mg |
| Riboflavin (B2) | 0.104 mg | 0.172 mg |
| Niacin (B3) | 1.48 mg | 15.7 mg |
| Pantothenic Acid (B5) | 0.25 mg | 0.657 mg |
| Vitamin B6 | 0.121 mg | 0.797 mg |
| Folate | 9.57 µg | 4.5 µg |
| Vitamin B12 | 1.76 µg | 4.81 µg |
| Choline | 0 mg | 69.2 mg |
| Vitamin C | 0 mg | 0.333 mg |
| Vitamin D | 0 µg | 3.13 µg |
| Vitamin E | 0 mg | 0.51 mg |
| Vitamin K | 0 µg | 0.067 µg |
| Minerals | ||
| Calcium | 40.4 mg | 15.3 mg |
| Iron | 0.24 mg | 1.15 mg |
| Magnesium | 22.8 mg | 44.8 mg |
| Phosphorus | 223 mg | 283 mg |
| Potassium | 353 mg | 412 mg |
| Sodium | 115 mg | 45.3 mg |
| Zinc | 0.431 mg | 0.677 mg |
| Copper | 0.097 mg | 0.079 mg |
| Manganese | 0.003 mg | 0.016 mg |
| Selenium | 27 µg | 60.9 µg |
| Iodine | 2.61 µg | 248 µg |
| Fats | ||
| Polyunsaturated Fat | 0.458 g | 0.718 g |
| Monounsaturated Fat | 0.148 g | 0.723 g |
| Saturated Fat | 0.237 g | 0.666 g |
| Trans Fat | 0.008 g | 0.018 g |
| Cholesterol | 60 mg | 46.7 mg |
| Omega-3 (ALA) | 0 g | 0.002 g |
| Omega-3 (EPA) | 0.168 g | 0.139 g |
| Omega-3 (DHA) | 0.237 g | 0.441 g |
| Omega-6 (Linoleic Acid) | 0.006 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.246 g | 0.759 g |
| Isoleucine | 0.564 g | 1.19 g |
| Leucine | 1.04 g | 2.1 g |
| Lysine | 1.27 g | 2.37 g |
| Methionine | 0.421 g | 0.763 g |
| Cystine | 0.156 g | 0.277 g |
| Phenylalanine | 0.496 g | 1.01 g |
| Tyrosine | 0.461 g | 0.871 g |
| Threonine | 0.513 g | 1.13 g |
| Tryptophan | 0.138 g | 0.289 g |
| Valine | 0.606 g | 1.33 g |
| Arginine | 0.804 g | 1.55 g |
| Alanine | 0.826 g | 1.56 g |
| Serine | 1.47 g | 2.64 g |
| Proline | 2.1 g | 3.85 g |
| Glycine | 0.705 g | 1.24 g |
| Aspartic Acid | 0.456 g | 0.913 g |
| Glutamic Acid | 0.572 g | 1.05 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Alaska Pollock and Tuna, including preparation variants and research-cited compound levels, or compare any two foods.