Beans vs. Cod — In-Depth Nutrition Comparison
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The main differences between beans and cod
- Beans are richer in fiber, copper, and zinc, yet cod is richer in selenium, vitamin B12, phosphorus, vitamin B3, vitamin B6, and choline.
- Daily need coverage for selenium for cod is 52% higher.
- Cod has a lower glycemic index than beans.
Food types used in this article are Beans, baked, canned, no salt added and Fish, cod, Atlantic, raw.
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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.
| Contains more CalciumCalcium | +212.5% |
| Contains more CopperCopper | +635.7% |
| Contains more ZincZinc | +211.1% |
| Contains less SodiumSodium | -98.1% |
| Contains more PotassiumPotassium | +39.5% |
| Contains more IronIron | +31% |
| Contains more PhosphorusPhosphorus | +95.2% |
| Contains more SeleniumSelenium | +635.6% |
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.
| Contains more Vitamin CVitamin C | +210% |
| Contains more Vitamin B1Vitamin B1 | +97.4% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +242.9% |
| Contains more Vitamin AVitamin A | +140% |
| Contains more Vitamin EVitamin E | +326.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +379.8% |
| Contains more Vitamin B6Vitamin B6 | +88.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +111.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 153mg | 3060% | |
| Selenium | 4.5µg | 33.1µg | 52% |
| Vitamin B12 | 0µg | 0.91µg | 38% |
| Protein | 4.8g | 17.81g | 26% |
| Fiber | 5.5g | 0g | 22% |
| Copper | 0.206mg | 0.028mg | 20% |
| Cholesterol | 0mg | 43mg | 14% |
| Phosphorus | 104mg | 203mg | 14% |
| Vitamin B3 | 0.43mg | 2.063mg | 10% |
| Zinc | 1.4mg | 0.45mg | 9% |
| Vitamin B6 | 0.13mg | 0.245mg | 9% |
| Carbs | 20.49g | 0g | 7% |
| Choline | 30.8mg | 65.2mg | 6% |
| Vitamin B1 | 0.15mg | 0.076mg | 6% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Vitamin D | 0IU | 36IU | 5% |
| Folate | 24µg | 7µg | 4% |
| Potassium | 296mg | 413mg | 3% |
| Calcium | 50mg | 16mg | 3% |
| Vitamin E | 0.15mg | 0.64mg | 3% |
| Sodium | 1mg | 54mg | 2% |
| Vitamin C | 3.1mg | 1mg | 2% |
| Vitamin K | 0.8µg | 0.1µg | 1% |
| Calories | 105kcal | 82kcal | 1% |
| Manganese | 0.015mg | 1% | |
| Vitamin A | 5µg | 12µg | 1% |
| Iron | 0.29mg | 0.38mg | 1% |
| Fats | 0.4g | 0.67g | 0% |
| Net carbs | 14.99g | 0g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 7.78g | 0g | N/A |
| Vitamin B2 | 0.06mg | 0.065mg | 0% |
| Saturated fat | 0.103g | 0.131g | 0% |
| Monounsaturated fat | 0.035g | 0.094g | 0% |
| Polyunsaturated fat | 0.172g | 0.231g | 0% |
| Tryptophan | 0.199mg | 0% | |
| Threonine | 0.781mg | 0% | |
| Isoleucine | 0.821mg | 0% | |
| Leucine | 1.447mg | 0% | |
| Lysine | 1.635mg | 0% | |
| Methionine | 0.527mg | 0% | |
| Phenylalanine | 0.695mg | 0% | |
| Valine | 0.917mg | 0% | |
| Histidine | 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
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +470% |
| Contains more ProteinProtein | +271% |
| Contains more FatsFats | +67.5% |
| Contains more WaterWater | +11.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.4% |
| Contains more Mono. FatMonounsaturated fat | +168.6% |
| Contains more Poly. FatPolyunsaturated fat | +34.3% |