Pollock vs Abalone
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Pollock has more protein per 100 calories: 21.8 g against 16.3 g.
- Pollock is lighter per 100 g: 74.7 kcal against 105 kcal.
- Pollock leads in 32 micronutrients, including Vitamin A, Riboflavin (B2), Niacin (B3).
- Abalone leads in 10 micronutrients, including Thiamin (B1), Pantothenic Acid (B5), Vitamin C.
Per 100 calories
| Nutrient | Pollock | Abalone |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 21.8 g | 16.3 g |
| Carbs | 0 g | 5.72 g |
| Fat | 0.987 g | 0.724 g |
| Vitamins | ||
| Vitamin A | 11.4 µg | 1.9 µg |
| Thiamin (B1) | 0.052 mg | 0.181 mg |
| Riboflavin (B2) | 0.178 mg | 0.095 mg |
| Niacin (B3) | 2.63 mg | 1.43 mg |
| Pantothenic Acid (B5) | 0.399 mg | 2.86 mg |
| Vitamin B6 | 0.238 mg | 0.143 mg |
| Folate | 4.02 µg | 4.76 µg |
| Vitamin B12 | 3.23 µg | 0.695 µg |
| Choline | 94.3 mg | 61.9 mg |
| Vitamin C | 0 mg | 1.9 mg |
| Vitamin D | 0.804 µg | 0 µg |
| Vitamin E | 0.482 mg | 3.81 mg |
| Vitamin K | 0.067 µg | 21.9 µg |
| Minerals | ||
| Calcium | 38.8 mg | 29.5 mg |
| Iron | 0.425 mg | 3.04 mg |
| Magnesium | 52.2 mg | 45.7 mg |
| Phosphorus | 310 mg | 181 mg |
| Potassium | 378 mg | 238 mg |
| Sodium | 258 mg | 287 mg |
| Zinc | 0.526 mg | 0.781 mg |
| Copper | 0.055 mg | 0.187 mg |
| Manganese | 0.016 mg | 0.038 mg |
| Selenium | 35.1 µg | 42.7 µg |
| Iodine | 11.4 µg | 1.9 µg |
| Fats | ||
| Polyunsaturated Fat | 0.419 g | 0.099 g |
| Monounsaturated Fat | 0.127 g | 0.102 g |
| Saturated Fat | 0.182 g | 0.142 g |
| Trans Fat | 0.013 g | 0 g |
| Cholesterol | 79.5 mg | 81 mg |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-3 (EPA) | 0.087 g | 0.047 g |
| Omega-3 (DHA) | 0.28 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.015 g | 0.007 g |
| Amino Acids | ||
| Histidine | 0.557 g | 0.312 g |
| Isoleucine | 0.983 g | 0.709 g |
| Leucine | 1.71 g | 1.14 g |
| Lysine | 1.95 g | 1.22 g |
| Methionine | 0.633 g | 0.368 g |
| Cystine | 0.225 g | 0.213 g |
| Phenylalanine | 0.824 g | 0.584 g |
| Tyrosine | 0.743 g | 0.521 g |
| Threonine | 0.929 g | 0.701 g |
| Tryptophan | 0.257 g | 0.183 g |
| Valine | 1.08 g | 0.711 g |
| Arginine | 1.35 g | 1.19 g |
| Alanine | 1.25 g | 0.981 g |
| Serine | 2.14 g | 1.57 g |
| Proline | 3.23 g | 2.22 g |
| Glycine | 0.99 g | 1.02 g |
| Aspartic Acid | 0.77 g | 0.665 g |
| Glutamic Acid | 0.865 g | 0.73 g |
Per 100 grams
| Nutrient | Pollock | Abalone |
|---|---|---|
| Calories | 74.7 kcal | 105 kcal |
| Protein | 16.3 g | 17.1 g |
| Carbs | 0 g | 6.01 g |
| Fat | 0.737 g | 0.76 g |
| Vitamins | ||
| Vitamin A | 8.5 µg | 2 µg |
| Thiamin (B1) | 0.039 mg | 0.19 mg |
| Riboflavin (B2) | 0.133 mg | 0.1 mg |
| Niacin (B3) | 1.96 mg | 1.5 mg |
| Pantothenic Acid (B5) | 0.298 mg | 3 mg |
| Vitamin B6 | 0.178 mg | 0.15 mg |
| Folate | 3 µg | 5 µg |
| Vitamin B12 | 2.41 µg | 0.73 µg |
| Choline | 70.4 mg | 65 mg |
| Vitamin C | 0 mg | 2 mg |
| Vitamin D | 0.6 µg | 0 µg |
| Vitamin E | 0.36 mg | 4 mg |
| Vitamin K | 0.05 µg | 23 µg |
| Minerals | ||
| Calcium | 29 mg | 31 mg |
| Iron | 0.317 mg | 3.19 mg |
| Magnesium | 39 mg | 48 mg |
| Phosphorus | 232 mg | 190 mg |
| Potassium | 282 mg | 250 mg |
| Sodium | 193 mg | 301 mg |
| Zinc | 0.393 mg | 0.82 mg |
| Copper | 0.041 mg | 0.196 mg |
| Manganese | 0.012 mg | 0.04 mg |
| Selenium | 26.2 µg | 44.8 µg |
| Iodine | 8.5 µg | 2 µg |
| Fats | ||
| Polyunsaturated Fat | 0.313 g | 0.104 g |
| Monounsaturated Fat | 0.095 g | 0.107 g |
| Saturated Fat | 0.136 g | 0.149 g |
| Trans Fat | 0.01 g | 0 g |
| Cholesterol | 59.3 mg | 85 mg |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-3 (EPA) | 0.065 g | 0.049 g |
| Omega-3 (DHA) | 0.209 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.011 g | 0.007 g |
| Amino Acids | ||
| Histidine | 0.416 g | 0.328 g |
| Isoleucine | 0.734 g | 0.744 g |
| Leucine | 1.28 g | 1.2 g |
| Lysine | 1.46 g | 1.28 g |
| Methionine | 0.473 g | 0.386 g |
| Cystine | 0.168 g | 0.224 g |
| Phenylalanine | 0.615 g | 0.613 g |
| Tyrosine | 0.555 g | 0.547 g |
| Threonine | 0.694 g | 0.736 g |
| Tryptophan | 0.192 g | 0.192 g |
| Valine | 0.81 g | 0.747 g |
| Arginine | 1.01 g | 1.25 g |
| Alanine | 0.936 g | 1.03 g |
| Serine | 1.6 g | 1.65 g |
| Proline | 2.41 g | 2.33 g |
| Glycine | 0.739 g | 1.07 g |
| Aspartic Acid | 0.575 g | 0.698 g |
| Glutamic Acid | 0.646 g | 0.766 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Pollock and Abalone, including preparation variants and research-cited compound levels, or compare any two foods.