Roe vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between Roe and Cod

Cod has less Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin B5, Vitamin C, Vitamin B1, and Copper than Roe.
Roe covers your daily need of Vitamin B12 437% more than Cod.
Roe has 16 times more Vitamin C than Cod. While Roe has 16.4mg of Vitamin C, Cod has only 1mg.
Cod has less Cholesterol.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

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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.

Roe

Cod

Contains more Calcium +100%

Contains more Iron +57.1%

Contains more Phosphorus +273.2%

Contains more Potassium +16%

Contains more Zinc +120.7%

Contains more Copper +255.6%

Contains more Selenium +37.5%

Contains more Magnesium +61.5%

Contains less Sodium -33.3%

Contains more Manganese +53.8%

Roe

Cod

Contains more Calcium +100%

Contains more Iron +57.1%

Contains more Phosphorus +273.2%

Contains more Potassium +16%

Contains more Zinc +120.7%

Contains more Copper +255.6%

Contains more Selenium +37.5%

Contains more Magnesium +61.5%

Contains less Sodium -33.3%

Contains more Manganese +53.8%

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.

Roe

Cod

Contains more Vitamin A +544.7%

Contains more Vitamin C +1540%

Contains more Vitamin B1 +214.8%

Contains more Vitamin B2 +1101.3%

Contains more Vitamin B5 +541.1%

Contains more Folate +1050%

Contains more Vitamin B12 +999%

Contains more Vitamin B3 +14.6%

Contains more Vitamin B6 +53%

Roe

Cod

Contains more Vitamin A +544.7%

Contains more Vitamin C +1540%

Contains more Vitamin B1 +214.8%

Contains more Vitamin B2 +1101.3%

Contains more Vitamin B5 +541.1%

Contains more Folate +1050%

Contains more Vitamin B12 +999%

Contains more Vitamin B3 +14.6%

Contains more Vitamin B6 +53%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Roe

Cod

Contains more Protein +25.4%

Contains more Fats +857%

Contains more Carbs +∞%

Contains more Other +566.7%

Contains more Water +29.5%

Roe

Protein: 28.62 g

Fats: 8.23 g

Carbs: 1.92 g

Water: 58.63 g

Other: 2.6 g

Cod

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Contains more Protein +25.4%

Contains more Fats +857%

Contains more Carbs +∞%

Contains more Other +566.7%

Contains more Water +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Roe

Cod

Contains more Monounsaturated Fat +1616.9%

Contains more Polyunsaturated fat +1065.8%

Contains less Saturated Fat -91%

Roe

Saturated Fat: 1.866 g

Monounsaturated Fat: 2.129 g

Polyunsaturated fat: 3.404 g

Cod

Saturated Fat: 0.168 g

Monounsaturated Fat: 0.124 g

Polyunsaturated fat: 0.292 g

Contains more Monounsaturated Fat +1616.9%

Contains more Polyunsaturated fat +1065.8%

Contains less Saturated Fat -91%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	1.92g	0g
Protein	28.62g	22.83g
Fats	8.23g	0.86g
Carbs	1.92g	0g
Calories	204kcal	105kcal
Calcium	28mg	14mg
Iron	0.77mg	0.49mg
Magnesium	26mg	42mg
Phosphorus	515mg	138mg
Potassium	283mg	244mg
Sodium	117mg	78mg
Zinc	1.28mg	0.58mg
Copper	0.128mg	0.036mg
Manganese	0.013mg	0.02mg
Selenium	51.7µg	37.6µg
Vitamin A	303IU	47IU
Vitamin A RAE	91µg	14µg
Vitamin E		0.81mg
Vitamin D		46IU
Vitamin D		1.2µg
Vitamin C	16.4mg	1mg
Vitamin B1	0.277mg	0.088mg
Vitamin B2	0.949mg	0.079mg
Vitamin B3	2.192mg	2.513mg
Vitamin B5	1.154mg	0.18mg
Vitamin B6	0.185mg	0.283mg
Folate	92µg	8µg
Vitamin B12	11.54µg	1.05µg
Vitamin K		0.1µg
Tryptophan	0.375mg	0.256mg
Threonine	1.305mg	1.001mg
Isoleucine	1.465mg	1.052mg
Leucine	2.509mg	1.856mg
Lysine	2.179mg	2.097mg
Methionine	0.71mg	0.676mg
Phenylalanine	1.401mg	0.891mg
Valine	1.676mg	1.176mg
Histidine	0.778mg	0.672mg
Cholesterol	479mg	55mg
Saturated Fat	1.866g	0.168g
Omega-3 - DHA	1.747g	0.154g
Omega-3 - EPA	1.26g	0.004g
Omega-3 - DPA	0.105g	0.013g
Monounsaturated Fat	2.129g	0.124g
Polyunsaturated fat	3.404g	0.292g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

169%

30%

Minerals Daily Need Coverage Score

68%

38%

Comparison summary

Which food is richer in minerals?

Roe is relatively richer in minerals

Which food is lower in Sugar?

Roe is lower in Sugar (difference - 0g)

Which food contains less Sodium?

Cod contains less Sodium (difference - 39mg)

Which food is lower in Cholesterol?

Cod is lower in Cholesterol (difference - 424mg)

Which food is lower in Saturated Fat?

Cod is lower in Saturated Fat (difference - 1.698g)

Which food is lower in glycemic index?

Cod is lower in glycemic index (difference - 27)

Which food is cheaper?

Cod is cheaper (difference - $98.7)

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.