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  6. Cod vs. Avocado

Cod vs. Avocado — In-Depth Nutrition Comparison

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Important differences between cod and avocados

  • Cod has more vitamin B5, selenium, vitamin B12, and phosphorus; however, avocados have more fiber, folate, copper, vitamin K, and vitamin C.
  • Cod's daily need coverage for vitamin B5 is 3032% more.
  • Avocados are lower in cholesterol.
  • Avocados have a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Avocados, raw, all commercial varieties.

Infographic

Cod vs Avocado 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
3
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +33.3%
Contains more PhosphorusPhosphorus +290.4%
Contains more SeleniumSelenium +8175%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +44.7%
Contains more CopperCopper +578.6%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +846.7%
~equal in Magnesium ~29mg

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
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.4%
Contains more Vitamin B3Vitamin B3 +18.7%
Contains more Vitamin B5Vitamin B5 +10915.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +223.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +1057.1%
~equal in Vitamin B6 ~0.257mg

All nutrients comparison - raw data values

Nutrient Cod Avocado DV% diff.
Vitamin B5 153mg 1.389mg 3032%
Selenium 33.1µg 0.4µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2g 32%
Fiber 0g 6.7g 27%
Monounsaturated fat 0.094g 9.799g 24%
Fats 0.67g 14.66g 22%
Phosphorus 203mg 52mg 22%
Folate 7µg 81µg 19%
Copper 0.028mg 0.19mg 18%
Vitamin K 0.1µg 21µg 17%
Cholesterol 43mg 0mg 14%
Polyunsaturated fat 0.231g 1.816g 11%
Vitamin C 1mg 10mg 10%
Vitamin E 0.64mg 2.07mg 10%
Choline 65.2mg 14.2mg 9%
Saturated fat 0.131g 2.126g 9%
Manganese 0.015mg 0.142mg 6%
Vitamin D 36 IU 0 IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B2 0.065mg 0.13mg 5%
Calories 82kcal 160kcal 4%
Carbs 0g 8.53g 3%
Potassium 413mg 485mg 2%
Iron 0.38mg 0.55mg 2%
Zinc 0.45mg 0.64mg 2%
Sodium 54mg 7mg 2%
Vitamin B3 2.063mg 1.738mg 2%
Magnesium 32mg 29mg 1%
Vitamin A 12µg 7µg 1%
Vitamin B1 0.076mg 0.067mg 1%
Vitamin B6 0.245mg 0.257mg 1%
Net carbs 0g 1.83g N/A
Calcium 16mg 12mg 0%
Sugar 0g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.199mg 0.025mg 0%
Threonine 0.781mg 0.073mg 0%
Isoleucine 0.821mg 0.084mg 0%
Leucine 1.447mg 0.143mg 0%
Lysine 1.635mg 0.132mg 0%
Methionine 0.527mg 0.038mg 0%
Phenylalanine 0.695mg 0.097mg 0%
Valine 0.917mg 0.107mg 0%
Histidine 0.524mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +790.5%
Contains more FatsFats +2088.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +426.7%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +10324.5%
Contains more Poly. FatPolyunsaturated fat +686.1%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.