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Chicken meat vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between chicken meat and cod

  • Chicken meat is higher in vitamin B3, vitamin B5, zinc, iron, and vitamin B6, yet cod is higher in vitamin B12, selenium, and vitamin D.
  • Chicken meat covers your daily vitamin B3 needs 37% more than cod.
  • Chicken meat contains 23 times more saturated fat than cod. While chicken meat contains 3.79g of saturated fat, cod contains only 0.168g.

Food varieties used in this article are Chicken, broilers or fryers, meat, and skin, cooked, roasted and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more IronIron +157.1%
Contains more CopperCopper +83.3%
Contains more ZincZinc +234.5%
Contains more PhosphorusPhosphorus +31.9%
Contains more MagnesiumMagnesium +82.6%
Contains more SeleniumSelenium +57.3%
~equal in Calcium ~14mg
~equal in Potassium ~244mg
~equal in Sodium ~78mg
~equal in Manganese ~0.02mg

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +242.9%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B3Vitamin B3 +237.7%
Contains more Vitamin B5Vitamin B5 +472.2%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin KVitamin K +2300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin B12Vitamin B12 +250%
Contains more FolateFolate +60%
Contains more CholineCholine +27%

All nutrients comparison - raw data values

Nutrient Chicken meat Cod DV% diff.
Vitamin B3 8.487mg 2.513mg 37%
Vitamin B12 0.3µg 1.05µg 31%
Selenium 23.9µg 37.6µg 25%
Fats 13.6g 0.86g 20%
Polyunsaturated fat 2.97g 0.292g 18%
Vitamin B5 1.03mg 0.18mg 17%
Saturated fat 3.79g 0.168g 16%
Monounsaturated fat 5.34g 0.124g 13%
Zinc 1.94mg 0.58mg 12%
Cholesterol 88mg 55mg 11%
Iron 1.26mg 0.49mg 10%
Vitamin B6 0.4mg 0.283mg 9%
Protein 27.3g 22.83g 9%
Vitamin B2 0.168mg 0.079mg 7%
Calories 239kcal 105kcal 7%
Vitamin D 2IU 46IU 6%
Phosphorus 182mg 138mg 6%
Vitamin D 0µg 1.2µg 6%
Magnesium 23mg 42mg 5%
Vitamin E 0.27mg 0.81mg 4%
Vitamin A 48µg 14µg 4%
Copper 0.066mg 0.036mg 3%
Choline 65.9mg 83.7mg 3%
Vitamin B1 0.063mg 0.088mg 2%
Vitamin K 2.4µg 0.1µg 2%
Potassium 223mg 244mg 1%
Folate 5µg 8µg 1%
Vitamin C 0mg 1mg 1%
Calcium 15mg 14mg 0%
Sodium 82mg 78mg 0%
Manganese 0.02mg 0.02mg 0%
Tryptophan 0.305mg 0.256mg 0%
Threonine 1.128mg 1.001mg 0%
Isoleucine 1.362mg 1.052mg 0%
Leucine 1.986mg 1.856mg 0%
Lysine 2.223mg 2.097mg 0%
Methionine 0.726mg 0.676mg 0%
Phenylalanine 1.061mg 0.891mg 0%
Valine 1.325mg 1.176mg 0%
Histidine 0.802mg 0.672mg 0%
Omega-3 - EPA 0.01g 0.004g N/A
Omega-3 - DHA 0.04g 0.154g N/A
Omega-3 - DPA 0.02g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more ProteinProtein +19.6%
Contains more FatsFats +1481.4%
Contains more WaterWater +27.7%
~equal in Carbs ~0g
~equal in Other ~0.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +4206.5%
Contains more Poly. FatPolyunsaturated fat +917.1%
Contains less Sat. FatSaturated fat -95.6%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.