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  6. Cod vs. Kidney beans raw

Cod vs. Kidney beans raw — In-Depth Nutrition Comparison

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Important differences between cod and kidney beans raw

  • Cod has more vitamin B5, selenium, and vitamin B12; however, kidney beans raw has more copper, fiber, iron, folate, manganese, vitamin B1, and potassium.
  • Cod's daily need coverage for vitamin B5 is 3044% more.
  • Kidney beans raw has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Cod vs Kidney beans raw 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
1
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +934.4%
Contains more MagnesiumMagnesium +337.5%
Contains more CalciumCalcium +793.8%
Contains more PotassiumPotassium +240.4%
Contains more IronIron +2057.9%
Contains more CopperCopper +3321.4%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +100.5%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +6706.7%

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 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +19515.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B1Vitamin B1 +596.1%
Contains more Vitamin B2Vitamin B2 +236.9%
Contains more Vitamin B6Vitamin B6 +62%
Contains more Vitamin KVitamin K +18900%
Contains more FolateFolate +5528.6%
~equal in Vitamin B3 ~2.06mg

All nutrients comparison - raw data values

Nutrient Cod Kidney beans raw DV% diff.
Vitamin B5 153mg 0.78mg 3044%
Copper 0.028mg 0.958mg 103%
Fiber 0g 24.9g 100%
Iron 0.38mg 8.2mg 98%
Folate 7µg 394µg 97%
Selenium 33.1µg 3.2µg 54%
Manganese 0.015mg 1.021mg 44%
Vitamin B1 0.076mg 0.529mg 38%
Vitamin B12 0.91µg 0µg 38%
Phosphorus 203mg 407mg 29%
Potassium 413mg 1406mg 29%
Magnesium 32mg 140mg 26%
Zinc 0.45mg 2.79mg 21%
Carbs 0g 60.01g 20%
Vitamin K 0.1µg 19µg 16%
Cholesterol 43mg 0mg 14%
Calories 82kcal 333kcal 13%
Calcium 16mg 143mg 13%
Protein 17.81g 23.58g 12%
Vitamin B2 0.065mg 0.219mg 12%
Vitamin B6 0.245mg 0.397mg 12%
Choline 65.2mg 12%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin C 1mg 4.5mg 4%
Vitamin E 0.64mg 0.22mg 3%
Polyunsaturated fat 0.231g 0.457g 2%
Sodium 54mg 24mg 1%
Vitamin A 12µg 0µg 1%
Fats 0.67g 0.83g 0%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Vitamin B3 2.063mg 2.06mg 0%
Saturated fat 0.131g 0.12g 0%
Monounsaturated fat 0.094g 0.064g 0%
Tryptophan 0.199mg 0.279mg 0%
Threonine 0.781mg 0.992mg 0%
Isoleucine 0.821mg 1.041mg 0%
Leucine 1.447mg 1.882mg 0%
Lysine 1.635mg 1.618mg 0%
Methionine 0.527mg 0.355mg 0%
Phenylalanine 0.695mg 1.275mg 0%
Valine 0.917mg 1.233mg 0%
Histidine 0.524mg 0.656mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +591.2%
Contains more ProteinProtein +32.4%
Contains more FatsFats +23.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1176.7%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +97.8%
~equal in Saturated fat ~0.12g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.