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Cod vs. Arborio rice — In-Depth Nutrition Comparison

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How are cod and arborio rice different?

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and potassium, while arborio rice is higher in manganese, iron, and folate.
  • Cod covers your daily need for vitamin B5, 3052% more than arborio rice.
  • Arborio rice is lower in cholesterol.
  • Arborio rice has a higher glycemic index (69) than cod (0).

Fish, cod, Atlantic, raw and Rice, white, short-grain, enriched, cooked types were used in this article.

Infographic

Cod vs Arborio rice 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.
Cod
Cod
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1488.5%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +515.2%
Contains more SeleniumSelenium +341.3%
Contains more IronIron +284.2%
Contains more CopperCopper +157.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2280%

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.
Cod
Cod
11
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%
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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B5Vitamin B5 +38439%
Contains more Vitamin B6Vitamin B6 +315.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +115.8%
Contains more FolateFolate +742.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
4
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +654.7%
Contains more FatsFats +252.6%
Contains more WaterWater +18.5%
Contains more OtherOther +57.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +62.1%
Contains more Poly. FatPolyunsaturated fat +362%
Contains less Sat. FatSaturated fat -61.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Arborio rice DV% diff.
Vitamin B5 153mg 0.397mg 3052%
Selenium 33.1µg 7.5µg 47%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2.36g 31%
Phosphorus 203mg 33mg 24%
Manganese 0.015mg 0.357mg 15%
Iron 0.38mg 1.46mg 14%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.059mg 14%
Folate 7µg 59µg 13%
Choline 65.2mg 12%
Potassium 413mg 26mg 11%
Carbs 0g 28.73g 10%
Vitamin B1 0.076mg 0.164mg 7%
Magnesium 32mg 8mg 6%
Copper 0.028mg 0.072mg 5%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B3 2.063mg 1.493mg 4%
Vitamin E 0.64mg 4%
Vitamin B2 0.065mg 0.016mg 4%
Calories 82kcal 130kcal 2%
Sodium 54mg 0mg 2%
Calcium 16mg 1mg 2%
Vitamin A 12µg 0µg 1%
Vitamin C 1mg 0mg 1%
Fats 0.67g 0.19g 1%
Polyunsaturated fat 0.231g 0.05g 1%
Net carbs 0g 28.73g N/A
Zinc 0.45mg 0.4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.131g 0.051g 0%
Monounsaturated fat 0.094g 0.058g 0%
Tryptophan 0.199mg 0.027mg 0%
Threonine 0.781mg 0.084mg 0%
Isoleucine 0.821mg 0.102mg 0%
Leucine 1.447mg 0.195mg 0%
Lysine 1.635mg 0.085mg 0%
Methionine 0.527mg 0.056mg 0%
Phenylalanine 0.695mg 0.126mg 0%
Valine 0.917mg 0.144mg 0%
Histidine 0.524mg 0.056mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Arborio rice
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
731%
Cod
12%
Arborio rice
Minerals Daily Need Coverage Score
38%
Cod
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.08g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.3)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.