Fish Pollock vs Fish Tuna
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Pollock has more protein per 100 calories: 21.8 g against 19.6 g.
- Fish Pollock is lighter per 100 g: 74.7 kcal against 134 kcal.
- Fish Pollock leads in 11 micronutrients, including Riboflavin (B2), Choline, Vitamin E.
- Fish Tuna leads in 14 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).
Per 100 calories
| Nutrient | Fish Pollock | Fish Tuna |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 21.8 g | 19.6 g |
| Carbs | 0 g | 0 g |
| Fat | 0.987 g | 1.82 g |
| Vitamins | ||
| Vitamin A | 11.4 µg | 185 µg |
| Thiamin (B1) | 0.052 mg | 0.105 mg |
| Riboflavin (B2) | 0.178 mg | 0.129 mg |
| Niacin (B3) | 2.63 mg | 11.7 mg |
| Pantothenic Acid (B5) | 0.399 mg | 0.492 mg |
| Vitamin B6 | 0.238 mg | 0.596 mg |
| Folate | 4.02 µg | 3.37 µg |
| Vitamin B12 | 3.23 µg | 3.6 µg |
| Choline | 94.3 mg | 51.8 mg |
| Vitamin C | 0 mg | 0.249 mg |
| Vitamin D | 0.804 µg | 2.34 µg |
| Vitamin E | 0.482 mg | 0.382 mg |
| Vitamin K | 0.067 µg | 0.05 µg |
| Minerals | ||
| Calcium | 38.8 mg | 11.5 mg |
| Iron | 0.425 mg | 0.857 mg |
| Magnesium | 52.2 mg | 33.5 mg |
| Phosphorus | 310 mg | 212 mg |
| Potassium | 378 mg | 308 mg |
| Sodium | 258 mg | 33.9 mg |
| Zinc | 0.526 mg | 0.506 mg |
| Copper | 0.055 mg | 0.059 mg |
| Manganese | 0.016 mg | 0.012 mg |
| Selenium | 35.1 µg | 45.5 µg |
| Iodine | 11.4 µg | 185 µg |
| Fats | ||
| Polyunsaturated Fat | 0.419 g | 0.537 g |
| Monounsaturated Fat | 0.127 g | 0.541 g |
| Saturated Fat | 0.182 g | 0.498 g |
| Trans Fat | 0.013 g | 0.013 g |
| Cholesterol | 79.5 mg | 34.9 mg |
| Omega-3 (ALA) | 0.001 g | 0.001 g |
| Omega-3 (EPA) | 0.087 g | 0.104 g |
| Omega-3 (DHA) | 0.28 g | 0.33 g |
| Omega-6 (Linoleic Acid) | 0.015 g | 0.025 g |
| Amino Acids | ||
| Histidine | 0.557 g | 0.568 g |
| Isoleucine | 0.983 g | 0.89 g |
| Leucine | 1.71 g | 1.57 g |
| Lysine | 1.95 g | 1.77 g |
| Methionine | 0.633 g | 0.571 g |
| Cystine | 0.225 g | 0.207 g |
| Phenylalanine | 0.824 g | 0.753 g |
| Tyrosine | 0.743 g | 0.652 g |
| Threonine | 0.929 g | 0.845 g |
| Tryptophan | 0.257 g | 0.216 g |
| Valine | 1.08 g | 0.993 g |
| Arginine | 1.35 g | 1.16 g |
| Alanine | 1.25 g | 1.17 g |
| Serine | 2.14 g | 1.98 g |
| Proline | 3.23 g | 2.88 g |
| Glycine | 0.99 g | 0.926 g |
| Aspartic Acid | 0.77 g | 0.683 g |
| Glutamic Acid | 0.865 g | 0.787 g |
Per 100 grams
| Nutrient | Fish Pollock | Fish Tuna |
|---|---|---|
| Calories | 74.7 kcal | 134 kcal |
| Protein | 16.3 g | 26.2 g |
| Carbs | 0 g | 0 g |
| Fat | 0.737 g | 2.43 g |
| Vitamins | ||
| Vitamin A | 8.5 µg | 248 µg |
| Thiamin (B1) | 0.039 mg | 0.14 mg |
| Riboflavin (B2) | 0.133 mg | 0.172 mg |
| Niacin (B3) | 1.96 mg | 15.7 mg |
| Pantothenic Acid (B5) | 0.298 mg | 0.657 mg |
| Vitamin B6 | 0.178 mg | 0.797 mg |
| Folate | 3 µg | 4.5 µg |
| Vitamin B12 | 2.41 µg | 4.81 µg |
| Choline | 70.4 mg | 69.2 mg |
| Vitamin C | 0 mg | 0.333 mg |
| Vitamin D | 0.6 µg | 3.13 µg |
| Vitamin E | 0.36 mg | 0.51 mg |
| Vitamin K | 0.05 µg | 0.067 µg |
| Minerals | ||
| Calcium | 29 mg | 15.3 mg |
| Iron | 0.317 mg | 1.15 mg |
| Magnesium | 39 mg | 44.8 mg |
| Phosphorus | 232 mg | 283 mg |
| Potassium | 282 mg | 412 mg |
| Sodium | 193 mg | 45.3 mg |
| Zinc | 0.393 mg | 0.677 mg |
| Copper | 0.041 mg | 0.079 mg |
| Manganese | 0.012 mg | 0.016 mg |
| Selenium | 26.2 µg | 60.9 µg |
| Iodine | 8.5 µg | 248 µg |
| Fats | ||
| Polyunsaturated Fat | 0.313 g | 0.718 g |
| Monounsaturated Fat | 0.095 g | 0.723 g |
| Saturated Fat | 0.136 g | 0.666 g |
| Trans Fat | 0.01 g | 0.018 g |
| Cholesterol | 59.3 mg | 46.7 mg |
| Omega-3 (ALA) | 0.001 g | 0.002 g |
| Omega-3 (EPA) | 0.065 g | 0.139 g |
| Omega-3 (DHA) | 0.209 g | 0.441 g |
| Omega-6 (Linoleic Acid) | 0.011 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.416 g | 0.759 g |
| Isoleucine | 0.734 g | 1.19 g |
| Leucine | 1.28 g | 2.1 g |
| Lysine | 1.46 g | 2.37 g |
| Methionine | 0.473 g | 0.763 g |
| Cystine | 0.168 g | 0.277 g |
| Phenylalanine | 0.615 g | 1.01 g |
| Tyrosine | 0.555 g | 0.871 g |
| Threonine | 0.694 g | 1.13 g |
| Tryptophan | 0.192 g | 0.289 g |
| Valine | 0.81 g | 1.33 g |
| Arginine | 1.01 g | 1.55 g |
| Alanine | 0.936 g | 1.56 g |
| Serine | 1.6 g | 2.64 g |
| Proline | 2.41 g | 3.85 g |
| Glycine | 0.739 g | 1.24 g |
| Aspartic Acid | 0.575 g | 0.913 g |
| Glutamic Acid | 0.646 g | 1.05 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Pollock and Fish Tuna, including preparation variants and research-cited compound levels, or compare any two foods.