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Cheese vs. Cod — In-Depth Nutrition Comparison

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The main differences between cheese and cod

  • Cheese is richer in calcium, phosphorus, zinc, vitamin B2, and vitamin A, yet cod is richer in vitamin B5 and vitamin B6.
  • Daily need coverage for vitamin B5 for cod is 3052% higher.
  • Cheese contains 144 times more saturated fat than cod. Cheese contains 18.867g of saturated fat, while cod contains 0.131g.

Food types used in this article are Cheese, cheddar and Fish, cod, Atlantic, raw.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Cod
Cod
5
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 +4337.5%
Contains more ZincZinc +708.9%
Contains more PhosphorusPhosphorus +124.1%
Contains more ManganeseManganese +80%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +443.4%
Contains more IronIron +171.4%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +16.1%
~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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Cod
Cod
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Contains more Vitamin AVitamin A +2650%
Contains more Vitamin B2Vitamin B2 +558.5%
Contains more Vitamin B12Vitamin B12 +20.9%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +285.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B1Vitamin B1 +162.1%
Contains more Vitamin B3Vitamin B3 +3396.6%
Contains more Vitamin B5Vitamin B5 +37217.1%
Contains more Vitamin B6Vitamin B6 +271.2%
~equal in Vitamin E ~0.64mg

All nutrients comparison - raw data values

Nutrient Cheese Cod DV% diff.
Vitamin B5 0.41mg 153mg 3052%
Saturated fat 18.867g 0.131g 85%
Calcium 710mg 16mg 69%
Fats 33.31g 0.67g 50%
Phosphorus 455mg 203mg 36%
Vitamin A 330µg 12µg 35%
Zinc 3.64mg 0.45mg 29%
Vitamin B2 0.428mg 0.065mg 28%
Sodium 653mg 54mg 26%
Monounsaturated fat 9.246g 0.094g 23%
Cholesterol 99mg 43mg 19%
Calories 404kcal 82kcal 16%
Vitamin B6 0.066mg 0.245mg 14%
Vitamin B3 0.059mg 2.063mg 13%
Protein 22.87g 17.81g 10%
Potassium 76mg 413mg 10%
Choline 16.5mg 65.2mg 9%
Selenium 28.5µg 33.1µg 8%
Vitamin B12 1.1µg 0.91µg 8%
Polyunsaturated fat 1.421g 0.231g 8%
Folate 27µg 7µg 5%
Vitamin B1 0.029mg 0.076mg 4%
Iron 0.14mg 0.38mg 3%
Vitamin D* 24 IU 36 IU 2%
Vitamin D 0.6µg 0.9µg 2%
Vitamin K 2.4µg 0.1µg 2%
Vitamin C 0mg 1mg 1%
Carbs 3.09g 0g 1%
Magnesium 27mg 32mg 1%
Manganese 0.027mg 0.015mg 1%
Protein per 100 calories 5.7g 22g N/A
Calories per 10 g protein 177kcal 46kcal N/A
Weight per 100 calories 25g 122g N/A
Unsaturated / Saturated Fat ratio 0.57 2.5 N/A
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Copper 0.03mg 0.028mg 0%
Vitamin E 0.71mg 0.64mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.199mg 0%
Threonine 1.044mg 0.781mg 0%
Isoleucine 1.206mg 0.821mg 0%
Leucine 1.939mg 1.447mg 0%
Lysine 1.025mg 1.635mg 0%
Methionine 0.547mg 0.527mg 0%
Phenylalanine 1.074mg 0.695mg 0%
Valine 1.404mg 0.917mg 0%
Histidine 0.547mg 0.524mg 0%
Omega-3 - EPA 0.01g 0.064g N/A
Omega-3 - DHA 0.001g 0.12g N/A
Omega-3 - DPA 0.017g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +28.4%
Contains more FatsFats +4871.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1136.7%
Contains more WaterWater +119.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +9736.2%
Contains more Poly. FatPolyunsaturated fat +515.2%
Contains less Sat. FatSaturated fat -99.3%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.