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  6. Pollock vs. Brazil nut

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.

Infographic

Pollock vs Brazil nut infographic
Infographic link

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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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.
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%

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
14% 67% 12% 3% 3%
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
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
25% 37% 38%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pollock Brazil nut 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pollock Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
59%
Pollock
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 15.975g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 416mg)
Which food is cheaper?
Brazil nut
Brazil nut is cheaper (difference - $3.6)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.