Pollock vs Tilapia
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Alaska Pollock (Raw) vs Tilapia (Raw): nutrition per 100 g
| Per 100 g | Alaska Pollock (Raw) | Tilapia (Raw) |
|---|---|---|
| Calories | 78 kcal | 95 kcal |
| Protein | 17.3 g | 19 g |
| Carbohydrate | 0.1 g | 0 g |
| Fat | 1 g | 2.5 g |
| Fibre | 0 g | 0 g |
| Allergens | Fish | Fish |
Vitamins and minerals per 100 g
| Nutrient | Alaska Pollock (Raw) | Tilapia (Raw) |
|---|---|---|
| Calcium, Ca | 40.36 mg | 8.63 mg |
| Copper, Cu | 0.1 mg | 0 mg |
| Iron, Fe | 0.24 mg | 0 mg |
| Magnesium, Mg | 22.82 mg | 24.28 mg |
| Manganese, Mn | 0 mg | 0.01 mg |
| Phosphorus, P | 223.2 mg | 159.4 mg |
| Potassium, K | 353 mg | 342.4 mg |
| Selenium, Se | 27 ug | 20.51 ug |
| Sodium, Na | 114.8 mg | 93.66 mg |
| Vitamin B-12 | 1.76 ug | 0.76 ug |
| Zinc, Zn | 0.43 mg | 0.3 mg |
Alaska Pollock (Raw) is the leaner, lower-calorie choice. Tilapia (Raw) is higher in fat. That makes Alaska Pollock (Raw) more relevant when you want a lighter, lower-calorie option, and Tilapia (Raw) when you want a richer, higher-fat option.
Full nutrition facts: Alaska Pollock (Raw) · Tilapia (Raw)
Bottom line
Per 100 g, Alaska Pollock provides 78 kcal, 17.3 g protein, 0 g carbohydrate and 0.8 g fat; Tilapia provides 96 kcal, 20.1 g protein, 0 g carbohydrate and 1.7 g fat.
That is a difference of 18 kcal per 100 g, before anything is added in the pan.
These two compete for the same job: cheap, mild, white and freezer-friendly. Tilapia carries slightly more protein per 100 g; pollock is what most frozen fish sticks and fast-food fillets are actually made of. Both need seasoning and neither has much flavour to lose.
In short: for protein per calorie, pollock. If that is not the deciding factor, pick by the dish, the price and how you plan to cook it.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.