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  6. Cod vs. Wheat Bread

Cod vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between cod and wheat Bread

  • Cod has more vitamin B5 and vitamin B12; however, wheat Bread is richer in manganese, iron, vitamin B1, vitamin B3, vitamin B2, folate, and copper.
  • Cod covers your daily vitamin B5 needs 3051% more than wheat Bread.
  • Cod contains less sodium.
  • Wheat Bread has a higher glycemic index. The glycemic index of wheat Bread is 60, while the glycemic index of cod is 0.

Specific food types used in this comparison are Fish, cod, Atlantic, raw and Bread, wheat, toasted.

Infographic

Cod vs Wheat Bread 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
2
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +85.2%
Contains less SodiumSodium -91%
Contains more MagnesiumMagnesium +84.4%
Contains more CalciumCalcium +931.3%
Contains more IronIron +976.3%
Contains more CopperCopper +607.1%
Contains more ZincZinc +226.7%
Contains more ManganeseManganese +9080%
~equal in Phosphorus ~188mg
~equal in Selenium ~33.4µg

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
8
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +33452.6%
Contains more Vitamin B6Vitamin B6 +60.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +195%
Contains more Vitamin B1Vitamin B1 +477.6%
Contains more Vitamin B2Vitamin B2 +487.7%
Contains more Vitamin B3Vitamin B3 +203%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +1128.6%

All nutrients comparison - raw data values

Nutrient Cod Wheat Bread DV% diff.
Vitamin B5 153mg 0.456mg 3051%
Manganese 0.015mg 1.377mg 59%
Iron 0.38mg 4.09mg 46%
Vitamin B12 0.91µg 0µg 38%
Vitamin B1 0.076mg 0.439mg 30%
Vitamin B3 2.063mg 6.25mg 26%
Vitamin B2 0.065mg 0.382mg 24%
Sodium 54mg 601mg 24%
Folate 7µg 86µg 20%
Copper 0.028mg 0.198mg 19%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Calcium 16mg 165mg 15%
Cholesterol 43mg 0mg 14%
Calories 82kcal 313kcal 12%
Polyunsaturated fat 0.231g 1.72g 10%
Protein 17.81g 12.96g 10%
Zinc 0.45mg 1.47mg 9%
Choline 65.2mg 22.1mg 8%
Vitamin B6 0.245mg 0.153mg 7%
Potassium 413mg 223mg 6%
Magnesium 32mg 59mg 6%
Fats 0.67g 4.27g 6%
Vitamin K 0.1µg 5.7µg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Saturated fat 0.131g 0.989g 4%
Vitamin E 0.64mg 0.24mg 3%
Phosphorus 203mg 188mg 2%
Monounsaturated fat 0.094g 1.019g 2%
Vitamin C 1mg 0.2mg 1%
Vitamin A 12µg 0µg 1%
Selenium 33.1µg 33.4µg 1%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0.199mg 0.092mg 0%
Threonine 0.781mg 0.299mg 0%
Isoleucine 0.821mg 0.258mg 0%
Leucine 1.447mg 0.461mg 0%
Lysine 1.635mg 0.215mg 0%
Methionine 0.527mg 0.105mg 0%
Phenylalanine 0.695mg 0.315mg 0%
Valine 0.917mg 0.31mg 0%
Histidine 0.524mg 0.15mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +37.4%
Contains more WaterWater +235.2%
Contains more FatsFats +537.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +823.3%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +984%
Contains more Poly. FatPolyunsaturated fat +644.6%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.