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Banana vs. Cod — In-Depth Nutrition Comparison

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A recap on the differences between bananas and cod

  • Bananas have more manganese, fiber, and vitamin B6; however, cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, choline, and vitamin B3.
  • Cod covers your daily vitamin B5 needs 3053% more than bananas.
  • The glycemic index of bananas is higher.

Food varieties used in this article are Bananas, raw and Fish, cod, Atlantic, raw.

Infographic

Banana 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.
Banana
Banana
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 more CopperCopper +178.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1700%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +46.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +822.7%
Contains more SeleniumSelenium +3210%

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.
Banana
Banana
5
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Cod
Cod
8
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 +770%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B6Vitamin B6 +49.8%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +185.7%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +540%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B3Vitamin B3 +210.2%
Contains more Vitamin B5Vitamin B5 +45708.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +565.3%

All nutrients comparison - raw data values

Nutrient Banana Cod DV% diff.
Vitamin B5 0.334mg 153mg 3053%
Selenium 1µg 33.1µg 58%
Vitamin B12 0µg 0.91µg 38%
Protein 1.09g 17.81g 33%
Phosphorus 22mg 203mg 26%
Cholesterol 0mg 43mg 14%
Manganese 0.27mg 0.015mg 11%
Fiber 2.6g 0g 10%
Choline 9.8mg 65.2mg 10%
Vitamin B6 0.367mg 0.245mg 9%
Vitamin B3 0.665mg 2.063mg 9%
Vitamin C 8.7mg 1mg 9%
Carbs 22.84g 0g 8%
Fructose 4.85g 6%
Copper 0.078mg 0.028mg 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.1mg 0.64mg 4%
Vitamin B1 0.031mg 0.076mg 4%
Folate 20µg 7µg 3%
Zinc 0.15mg 0.45mg 3%
Sodium 1mg 54mg 2%
Starch 5.38g 2%
Iron 0.26mg 0.38mg 2%
Potassium 358mg 413mg 2%
Vitamin A 3µg 12µg 1%
Polyunsaturated fat 0.073g 0.231g 1%
Vitamin B2 0.073mg 0.065mg 1%
Calcium 5mg 16mg 1%
Magnesium 27mg 32mg 1%
Fats 0.33g 0.67g 1%
Calories 89kcal 82kcal 0%
Net carbs 20.24g 0g N/A
Sugar 12.23g 0g N/A
Vitamin K 0.5µg 0.1µg 0%
Saturated fat 0.112g 0.131g 0%
Monounsaturated fat 0.032g 0.094g 0%
Tryptophan 0.009mg 0.199mg 0%
Threonine 0.028mg 0.781mg 0%
Isoleucine 0.028mg 0.821mg 0%
Leucine 0.068mg 1.447mg 0%
Lysine 0.05mg 1.635mg 0%
Methionine 0.008mg 0.527mg 0%
Phenylalanine 0.049mg 0.695mg 0%
Valine 0.047mg 0.917mg 0%
Histidine 0.077mg 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
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 OtherOther +176.7%
Contains more ProteinProtein +1533.9%
Contains more FatsFats +103%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 -14.5%
Contains more Mono. FatMonounsaturated fat +193.8%
Contains more Poly. FatPolyunsaturated fat +216.4%

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.