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Broccoli vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between broccoli and cod

  • Broccoli has more vitamin C, vitamin K, folate, vitamin A, and fiber; however, cod is higher in vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod covers your daily vitamin B5 needs 3049% more than broccoli.
  • The glycemic index of broccoli is higher.

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

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 CalciumCalcium +193.8%
Contains more IronIron +92.1%
Contains more CopperCopper +75%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +1300%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +30.7%
Contains more PhosphorusPhosphorus +207.6%
Contains more SeleniumSelenium +1224%
~equal in Zinc ~0.45mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Cod
Cod
6
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 +8820%
Contains more Vitamin AVitamin A +158.3%
Contains more Vitamin EVitamin E +21.9%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +222.8%
Contains more Vitamin B5Vitamin B5 +26601.6%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +248.7%
~equal in Vitamin B1 ~0.076mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 CarbsCarbs +∞%
Contains more OtherOther +190%
Contains more ProteinProtein +531.6%
Contains more FatsFats +81.1%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -70.2%
Contains more Mono. FatMonounsaturated fat +754.5%
Contains more Poly. FatPolyunsaturated fat +507.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Cod DV% diff.
Vitamin B5 0.573mg 153mg 3049%
Vitamin C 89.2mg 1mg 98%
Vitamin K 101.6µg 0.1µg 85%
Selenium 2.5µg 33.1µg 56%
Vitamin B12 0µg 0.91µg 38%
Protein 2.82g 17.81g 30%
Phosphorus 66mg 203mg 20%
Folate 63µg 7µg 14%
Cholesterol 0mg 43mg 14%
Fiber 2.6g 0g 10%
Vitamin B3 0.639mg 2.063mg 9%
Choline 18.7mg 65.2mg 8%
Manganese 0.21mg 0.015mg 8%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin B6 0.175mg 0.245mg 5%
Vitamin B2 0.117mg 0.065mg 4%
Iron 0.73mg 0.38mg 4%
Calcium 47mg 16mg 3%
Magnesium 21mg 32mg 3%
Potassium 316mg 413mg 3%
Calories 34kcal 82kcal 2%
Vitamin A 31µg 12µg 2%
Copper 0.049mg 0.028mg 2%
Carbs 6.64g 0g 2%
Vitamin E 0.78mg 0.64mg 1%
Fructose 0.68g 1%
Sodium 33mg 54mg 1%
Polyunsaturated fat 0.038g 0.231g 1%
Fats 0.37g 0.67g 0%
Net carbs 4.04g 0g N/A
Sugar 1.7g 0g N/A
Zinc 0.41mg 0.45mg 0%
Vitamin B1 0.071mg 0.076mg 0%
Saturated fat 0.039g 0.131g 0%
Monounsaturated fat 0.011g 0.094g 0%
Tryptophan 0.033mg 0.199mg 0%
Threonine 0.088mg 0.781mg 0%
Isoleucine 0.079mg 0.821mg 0%
Leucine 0.129mg 1.447mg 0%
Lysine 0.135mg 1.635mg 0%
Methionine 0.038mg 0.527mg 0%
Phenylalanine 0.117mg 0.695mg 0%
Valine 0.125mg 0.917mg 0%
Histidine 0.059mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
59%
Broccoli
731%
Cod
Minerals Daily Need Coverage Score
19%
Broccoli
38%
Cod

Comparison summary

Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.092g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.9)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.