Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Basil

Cod vs. Basil — In-Depth Nutrition Comparison

Compare

How are cod and basil different?

  • Cod is higher in vitamin B5, selenium, vitamin B12, and phosphorus; however, basil is richer in vitamin K, vitamin A, manganese, copper, iron, and vitamin C.
  • Daily need coverage for vitamin B5 for cod is 3056% higher.
  • Cod has a lower glycemic index (0) than basil (70).

Fish, cod, Atlantic, raw and Basil, fresh are the varieties used in this article.

Infographic

Cod vs Basil 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%
Basil
Basil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more PotassiumPotassium +40%
Contains more PhosphorusPhosphorus +262.5%
Contains more SeleniumSelenium +10933.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1006.3%
Contains more IronIron +734.2%
Contains more CopperCopper +1275%
Contains more ZincZinc +80%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +7553.3%

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
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% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Basil
Basil
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B5Vitamin B5 +73105.7%
Contains more Vitamin B6Vitamin B6 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +471.9%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +16.9%
Contains more Vitamin KVitamin K +414700%
Contains more FolateFolate +871.4%

All nutrients comparison - raw data values

Nutrient Cod Basil DV% diff.
Vitamin B5 153mg 0.209mg 3056%
Vitamin K 0.1µg 414.8µg 346%
Selenium 33.1µg 0.3µg 60%
Manganese 0.015mg 1.148mg 49%
Copper 0.028mg 0.385mg 40%
Vitamin B12 0.91µg 0µg 38%
Iron 0.38mg 3.17mg 35%
Protein 17.81g 3.15g 29%
Vitamin A 12µg 264µg 28%
Phosphorus 203mg 56mg 21%
Vitamin C 1mg 18mg 19%
Calcium 16mg 177mg 16%
Folate 7µg 68µg 15%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 11.4mg 10%
Magnesium 32mg 64mg 8%
Vitamin B6 0.245mg 0.155mg 7%
Vitamin B3 2.063mg 0.902mg 7%
Fiber 0g 1.6g 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin B1 0.076mg 0.034mg 4%
Zinc 0.45mg 0.81mg 3%
Potassium 413mg 295mg 3%
Calories 82kcal 23kcal 3%
Sodium 54mg 4mg 2%
Polyunsaturated fat 0.231g 0.389g 1%
Vitamin B2 0.065mg 0.076mg 1%
Vitamin E 0.64mg 0.8mg 1%
Carbs 0g 2.65g 1%
Fats 0.67g 0.64g 0%
Net carbs 0g 1.05g N/A
Sugar 0g 0.3g N/A
Saturated fat 0.131g 0.041g 0%
Monounsaturated fat 0.094g 0.088g 0%
Tryptophan 0.199mg 0.039mg 0%
Threonine 0.781mg 0.104mg 0%
Isoleucine 0.821mg 0.104mg 0%
Leucine 1.447mg 0.191mg 0%
Lysine 1.635mg 0.11mg 0%
Methionine 0.527mg 0.036mg 0%
Phenylalanine 0.695mg 0.13mg 0%
Valine 0.917mg 0.127mg 0%
Histidine 0.524mg 0.051mg 0%
Fructose 0.02g 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g 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
Basil
Basil
3
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more ProteinProtein +465.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.3%
Contains more OtherOther +400%
~equal in Fats ~0.64g

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
Basil
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Poly. FatPolyunsaturated fat +68.4%
~equal in Monounsaturated fat ~0.088g

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.