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Pollock vs. Blackberry — In-Depth Nutrition Comparison

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How are pollock and blackberries different?

  • Pollock is higher in vitamin B12, selenium, phosphorus, vitamin B6, and vitamin B3; however, blackberries are richer in manganese, vitamin C, and fiber.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Pollock has a lower glycemic index (0) than blackberries (25).

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Blackberries, raw are the varieties used in this article.

Infographic

Pollock vs Blackberry infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +305%
Contains more CalciumCalcium +148.3%
Contains more PotassiumPotassium +165.4%
Contains more PhosphorusPhosphorus +1113.6%
Contains more SeleniumSelenium +10925%
Contains more IronIron +10.7%
Contains more CopperCopper +175%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +3488.9%
~equal in Zinc ~0.53mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +757.7%
Contains more Vitamin B3Vitamin B3 +511.3%
Contains more Vitamin B5Vitamin B5 +56.5%
Contains more Vitamin B6Vitamin B6 +996.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +977.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +317.9%
Contains more Vitamin KVitamin K +19700%
Contains more FolateFolate +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1589.2%
Contains more FatsFats +140.8%
Contains more OtherOther +369.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +185.1%
Contains more Poly. FatPolyunsaturated fat +108.2%
Contains less Sat. FatSaturated fat -91.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pollock Blackberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pollock Blackberry DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 0.4µg 79%
Protein 23.48g 1.39g 44%
Phosphorus 267mg 22mg 35%
Cholesterol 86mg 0mg 29%
Manganese 0.018mg 0.646mg 27%
Vitamin C 0mg 21mg 23%
Vitamin B6 0.329mg 0.03mg 23%
Fiber 0g 5.3g 21%
Vitamin B3 3.949mg 0.646mg 21%
Sodium 419mg 1mg 18%
Vitamin K 0.1µg 19.8µg 16%
Magnesium 81mg 20mg 15%
Choline 91.6mg 8.5mg 15%
Vitamin B2 0.223mg 0.026mg 15%
Copper 0.06mg 0.165mg 12%
Potassium 430mg 162mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 51IU 0IU 6%
Folate 3µg 25µg 6%
Vitamin E 0.28mg 1.17mg 6%
Calcium 72mg 29mg 4%
Vitamin B5 0.432mg 0.276mg 3%
Fructose 2.4g 3%
Calories 111kcal 43kcal 3%
Vitamin B1 0.054mg 0.02mg 3%
Carbs 0g 9.61g 3%
Polyunsaturated fat 0.583g 0.28g 2%
Fats 1.18g 0.49g 1%
Iron 0.56mg 0.62mg 1%
Saturated fat 0.159g 0.014g 1%
Vitamin A 17µg 11µg 1%
Net carbs 0g 4.31g N/A
Sugar 0g 4.88g N/A
Zinc 0.57mg 0.53mg 0%
Monounsaturated fat 0.134g 0.047g 0%
Tryptophan 0.263mg 0%
Threonine 1.029mg 0%
Isoleucine 1.082mg 0%
Leucine 1.908mg 0%
Lysine 2.157mg 0%
Methionine 0.696mg 0%
Phenylalanine 0.917mg 0%
Valine 1.21mg 0%
Histidine 0.691mg 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Pollock
17%
Blackberry
Minerals Daily Need Coverage Score
59%
Pollock
23%
Blackberry

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 418mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 0.145g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $6.7)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.