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  6. Brazil nut vs. Pollock

Brazil nut vs. Pollock — In-Depth Nutrition Comparison

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A recap on differences between brazil nut and pollock

  • Brazil nut is higher in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, vitamin E, and zinc, yet pollock is higher in vitamin B12.
  • Brazil nut covers your daily selenium needs 3405% more than pollock.
  • Brazil nut contains 101 times more saturated fat than pollock. While brazil nut contains 16.134g of saturated fat, pollock contains only 0.159g.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Brazil nut vs Pollock 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1917.9%
Contains more Vitamin B1Vitamin B1 +1042.6%
Contains more FolateFolate +633.3%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +5586.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +102.4%
Contains more ProteinProtein +64%
Contains more WaterWater +2053.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +17720.1%
Contains more Poly. FatPolyunsaturated fat +4085.1%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Pollock
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 Brazil nut Pollock DV% diff.
Selenium 1917µg 44.1µg 3405%
Copper 1.743mg 0.06mg 187%
Polyunsaturated fat 24.399g 0.583g 159%
Vitamin B12 0µg 3.66µg 153%
Fats 67.1g 1.18g 101%
Saturated fat 16.134g 0.159g 73%
Magnesium 376mg 81mg 70%
Phosphorus 725mg 267mg 65%
Monounsaturated fat 23.879g 0.134g 59%
Manganese 1.223mg 0.018mg 52%
Vitamin B1 0.617mg 0.054mg 47%
Vitamin E 5.65mg 0.28mg 36%
Zinc 4.06mg 0.57mg 32%
Fiber 7.5g 0g 30%
Cholesterol 0mg 86mg 29%
Calories 659kcal 111kcal 27%
Iron 2.43mg 0.56mg 23%
Vitamin B3 0.295mg 3.949mg 23%
Protein 14.32g 23.48g 18%
Sodium 3mg 419mg 18%
Vitamin B6 0.101mg 0.329mg 18%
Vitamin B2 0.035mg 0.223mg 14%
Choline 28.8mg 91.6mg 11%
Calcium 160mg 72mg 9%
Vitamin D 0µg 1.3µg 7%
Potassium 659mg 430mg 7%
Vitamin D 0IU 51IU 6%
Vitamin B5 0.184mg 0.432mg 5%
Folate 22µg 3µg 5%
Carbs 11.74g 0g 4%
Vitamin A 0µg 17µg 2%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 0g N/A
Sugar 2.33g 0g N/A
Starch 0.25g 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.135mg 0.263mg 0%
Threonine 0.365mg 1.029mg 0%
Isoleucine 0.518mg 1.082mg 0%
Leucine 1.19mg 1.908mg 0%
Lysine 0.49mg 2.157mg 0%
Methionine 1.124mg 0.696mg 0%
Phenylalanine 0.639mg 0.917mg 0%
Valine 0.76mg 1.21mg 0%
Histidine 0.409mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - ALA 0.018g N/A
Omega-3 - DPA 0g 0.027g 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
Brazil nut Pollock
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
27%
Brazil nut
60%
Pollock
Minerals Daily Need Coverage Score
1208%
Brazil nut
59%
Pollock

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.