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Apple vs. Cod — In-Depth Nutrition Comparison

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How are apples and cod different?

  • Apples are richer in fiber, while cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, choline, and potassium.
  • Cod covers your daily need for vitamin B5, 3059% more than apples.
  • Apples have a higher glycemic index (36) than cod (0).

Apples, raw, with skin and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Apple vs Cod 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.
Apple
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Cod
Cod
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +133.3%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +286%
Contains more IronIron +216.7%
Contains more ZincZinc +1025%
Contains more PhosphorusPhosphorus +1745.5%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.028mg

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.
Apple
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Cod
Cod
11
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin KVitamin K +2100%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +255.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +347.1%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +2167%
Contains more Vitamin B5Vitamin B5 +250719.7%
Contains more Vitamin B6Vitamin B6 +497.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +1817.6%

All nutrients comparison - raw data values

Nutrient Apple Cod DV% diff.
Vitamin B5 0.061mg 153mg 3059%
Selenium 0µg 33.1µg 60%
Vitamin B12 0µg 0.91µg 38%
Protein 0.26g 17.81g 35%
Phosphorus 11mg 203mg 27%
Vitamin B6 0.041mg 0.245mg 16%
Cholesterol 0mg 43mg 14%
Vitamin B3 0.091mg 2.063mg 12%
Choline 3.4mg 65.2mg 11%
Fiber 2.4g 0g 10%
Potassium 107mg 413mg 9%
Fructose 5.9g 7%
Magnesium 5mg 32mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin B1 0.017mg 0.076mg 5%
Vitamin D 0IU 36IU 5%
Carbs 13.81g 0g 5%
Zinc 0.04mg 0.45mg 4%
Vitamin C 4.6mg 1mg 4%
Vitamin B2 0.026mg 0.065mg 3%
Vitamin E 0.18mg 0.64mg 3%
Iron 0.12mg 0.38mg 3%
Vitamin K 2.2µg 0.1µg 2%
Calories 52kcal 82kcal 2%
Sodium 1mg 54mg 2%
Manganese 0.035mg 0.015mg 1%
Fats 0.17g 0.67g 1%
Calcium 6mg 16mg 1%
Folate 3µg 7µg 1%
Polyunsaturated fat 0.051g 0.231g 1%
Vitamin A 3µg 12µg 1%
Net carbs 11.41g 0g N/A
Sugar 10.39g 0g N/A
Copper 0.027mg 0.028mg 0%
Starch 0.05g 0%
Saturated fat 0.028g 0.131g 0%
Monounsaturated fat 0.007g 0.094g 0%
Tryptophan 0.001mg 0.199mg 0%
Threonine 0.006mg 0.781mg 0%
Isoleucine 0.006mg 0.821mg 0%
Leucine 0.013mg 1.447mg 0%
Lysine 0.012mg 1.635mg 0%
Methionine 0.001mg 0.527mg 0%
Phenylalanine 0.006mg 0.695mg 0%
Valine 0.012mg 0.917mg 0%
Histidine 0.005mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +6750%
Contains more FatsFats +294.1%
Contains more OtherOther +50%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +1242.9%
Contains more Poly. FatPolyunsaturated fat +352.9%

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.