Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Avocado vs. Cod — In-Depth Nutrition Comparison

Compare

Important differences between avocadoes and cod

  • Avocadoes have more fiber, folate, copper, vitamin K, and vitamin C; however, cod has more vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3032% more.
  • Avocadoes have a higher glycemic index than cod.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Fish, cod, Atlantic, raw.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Cod
Cod
4
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 more PotassiumPotassium +17.4%
Contains more IronIron +44.7%
Contains more CopperCopper +578.6%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +846.7%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +33.3%
Contains more PhosphorusPhosphorus +290.4%
Contains more SeleniumSelenium +8175%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Cod
Cod
7
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 +900%
Contains more Vitamin EVitamin E +223.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +1057.1%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B3Vitamin B3 +18.7%
Contains more Vitamin B5Vitamin B5 +10915.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +359.2%
~equal in Vitamin B6 ~0.245mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +2088.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +426.7%
Contains more ProteinProtein +790.5%
Contains more WaterWater +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Cod
Cod
1
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 more Mono. FatMonounsaturated fat +10324.5%
Contains more Poly. FatPolyunsaturated fat +686.1%
Contains less Sat. FatSaturated fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Cod DV% diff.
Vitamin B5 1.389mg 153mg 3032%
Selenium 0.4µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 2g 17.81g 32%
Fiber 6.7g 0g 27%
Monounsaturated fat 9.799g 0.094g 24%
Fats 14.66g 0.67g 22%
Phosphorus 52mg 203mg 22%
Folate 81µg 7µg 19%
Copper 0.19mg 0.028mg 18%
Vitamin K 21µg 0.1µg 17%
Cholesterol 0mg 43mg 14%
Polyunsaturated fat 1.816g 0.231g 11%
Vitamin E 2.07mg 0.64mg 10%
Vitamin C 10mg 1mg 10%
Choline 14.2mg 65.2mg 9%
Saturated fat 2.126g 0.131g 9%
Manganese 0.142mg 0.015mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin B2 0.13mg 0.065mg 5%
Calories 160kcal 82kcal 4%
Carbs 8.53g 0g 3%
Sodium 7mg 54mg 2%
Vitamin B3 1.738mg 2.063mg 2%
Zinc 0.64mg 0.45mg 2%
Iron 0.55mg 0.38mg 2%
Potassium 485mg 413mg 2%
Vitamin A 7µg 12µg 1%
Vitamin B1 0.067mg 0.076mg 1%
Vitamin B6 0.257mg 0.245mg 1%
Magnesium 29mg 32mg 1%
Net carbs 1.83g 0g N/A
Calcium 12mg 16mg 0%
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.199mg 0%
Threonine 0.073mg 0.781mg 0%
Isoleucine 0.084mg 0.821mg 0%
Leucine 0.143mg 1.447mg 0%
Lysine 0.132mg 1.635mg 0%
Methionine 0.038mg 0.527mg 0%
Phenylalanine 0.097mg 0.695mg 0%
Valine 0.107mg 0.917mg 0%
Histidine 0.049mg 0.524mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Avocado
731%
Cod
Minerals Daily Need Coverage Score
21%
Avocado
38%
Cod

Comparison summary

Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.995g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 47mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.