Pollock vs. Brazil nut — In-Depth Nutrition Comparison
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A recap on differences between pollock and brazil nut
- Pollock is higher in vitamin B12, yet brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, vitamin E, and zinc.
- Brazil nut covers your daily selenium needs 3405% more than pollock.
- The amount of saturated fat in pollock is lower.
Food varieties used in this article are Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Nuts, brazilnuts, dried, unblanched.
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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.
| Contains more MagnesiumMagnesium | +364.2% |
| Contains more CalciumCalcium | +122.2% |
| Contains more PotassiumPotassium | +53.3% |
| Contains more IronIron | +333.9% |
| Contains more CopperCopper | +2805% |
| Contains more ZincZinc | +612.3% |
| Contains more PhosphorusPhosphorus | +171.5% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +6694.4% |
| Contains more SeleniumSelenium | +4246.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +537.1% |
| Contains more Vitamin B3Vitamin B3 | +1238.6% |
| Contains more Vitamin B5Vitamin B5 | +134.8% |
| Contains more Vitamin B6Vitamin B6 | +225.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +218.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1917.9% |
| Contains more Vitamin B1Vitamin B1 | +1042.6% |
| Contains more FolateFolate | +633.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 44.1µg | 1917µg | 3405% |
| Copper | 0.06mg | 1.743mg | 187% |
| Polyunsaturated fat | 0.583g | 24.399g | 159% |
| Vitamin B12 | 3.66µg | 0µg | 153% |
| Fats | 1.18g | 67.1g | 101% |
| Saturated fat | 0.159g | 16.134g | 73% |
| Magnesium | 81mg | 376mg | 70% |
| Phosphorus | 267mg | 725mg | 65% |
| Monounsaturated fat | 0.134g | 23.879g | 59% |
| Manganese | 0.018mg | 1.223mg | 52% |
| Vitamin B1 | 0.054mg | 0.617mg | 47% |
| Vitamin E | 0.28mg | 5.65mg | 36% |
| Zinc | 0.57mg | 4.06mg | 32% |
| Fiber | 0g | 7.5g | 30% |
| Cholesterol | 86mg | 0mg | 29% |
| Calories | 111kcal | 659kcal | 27% |
| Iron | 0.56mg | 2.43mg | 23% |
| Vitamin B3 | 3.949mg | 0.295mg | 23% |
| Protein | 23.48g | 14.32g | 18% |
| Sodium | 419mg | 3mg | 18% |
| Vitamin B6 | 0.329mg | 0.101mg | 18% |
| Vitamin B2 | 0.223mg | 0.035mg | 14% |
| Choline | 91.6mg | 28.8mg | 11% |
| Calcium | 72mg | 160mg | 9% |
| Vitamin D | 1.3µg | 0µg | 7% |
| Potassium | 430mg | 659mg | 7% |
| Vitamin D | 51IU | 0IU | 6% |
| Vitamin B5 | 0.432mg | 0.184mg | 5% |
| Folate | 3µg | 22µg | 5% |
| Carbs | 0g | 11.74g | 4% |
| Vitamin A | 17µg | 0µg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Net carbs | 0g | 4.24g | N/A |
| Sugar | 0g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Vitamin K | 0.1µg | 0µg | 0% |
| Tryptophan | 0.263mg | 0.135mg | 0% |
| Threonine | 1.029mg | 0.365mg | 0% |
| Isoleucine | 1.082mg | 0.518mg | 0% |
| Leucine | 1.908mg | 1.19mg | 0% |
| Lysine | 2.157mg | 0.49mg | 0% |
| Methionine | 0.696mg | 1.124mg | 0% |
| Phenylalanine | 0.917mg | 0.639mg | 0% |
| Valine | 1.21mg | 0.76mg | 0% |
| Histidine | 0.691mg | 0.409mg | 0% |
| Omega-3 - EPA | 0.086g | 0g | N/A |
| Omega-3 - DHA | 0.423g | 0g | N/A |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-3 - DPA | 0.027g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.48 g
Fats:
1.18 g
Carbs:
0 g
Water:
73.65 g
Other:
1.69 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +64% |
| Contains more WaterWater | +2053.5% |
| Contains more FatsFats | +5586.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +102.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.159 g
Monounsaturated fat:
Mono. Fat
0.134 g
Polyunsaturated fat:
Poly. Fat
0.583 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +17720.1% |
| Contains more Poly. FatPolyunsaturated fat | +4085.1% |
