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  6. Cod vs. Broccoli

Cod vs. Broccoli — In-Depth Nutrition Comparison

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A recap on the differences between cod and broccoli

  • Cod has more vitamin B5, selenium, vitamin B12, and phosphorus; however, broccoli is higher in vitamin C, vitamin K, folate, vitamin A, and fiber.
  • Cod covers your daily vitamin B5 needs 3049% more than broccoli.
  • Broccoli has less cholesterol.
  • The glycemic index of broccoli is higher.

Food varieties used in this article are Fish, cod, Atlantic, raw and Broccoli, raw.

Infographic

Cod vs Broccoli 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
4
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +30.7%
Contains more PhosphorusPhosphorus +207.6%
Contains more SeleniumSelenium +1224%
Contains more CalciumCalcium +193.8%
Contains more IronIron +92.1%
Contains more CopperCopper +75%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +1300%
~equal in Zinc ~0.41mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +222.8%
Contains more Vitamin B5Vitamin B5 +26601.6%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +248.7%
Contains more Vitamin CVitamin C +8820%
Contains more Vitamin AVitamin A +158.3%
Contains more Vitamin EVitamin E +21.9%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +800%
~equal in Vitamin B1 ~0.071mg

All nutrients comparison - raw data values

Nutrient Cod Broccoli DV% diff.
Vitamin B5 153mg 0.573mg 3049%
Vitamin C 1mg 89.2mg 98%
Vitamin K 0.1µg 101.6µg 85%
Selenium 33.1µg 2.5µg 56%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2.82g 30%
Phosphorus 203mg 66mg 20%
Folate 7µg 63µg 14%
Cholesterol 43mg 0mg 14%
Fiber 0g 2.6g 10%
Vitamin B3 2.063mg 0.639mg 9%
Choline 65.2mg 18.7mg 8%
Manganese 0.015mg 0.21mg 8%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin B6 0.245mg 0.175mg 5%
Vitamin B2 0.065mg 0.117mg 4%
Iron 0.38mg 0.73mg 4%
Calcium 16mg 47mg 3%
Magnesium 32mg 21mg 3%
Potassium 413mg 316mg 3%
Calories 82kcal 34kcal 2%
Vitamin A 12µg 31µg 2%
Copper 0.028mg 0.049mg 2%
Carbs 0g 6.64g 2%
Vitamin E 0.64mg 0.78mg 1%
Fructose 0.68g 1%
Sodium 54mg 33mg 1%
Polyunsaturated fat 0.231g 0.038g 1%
Fats 0.67g 0.37g 0%
Net carbs 0g 4.04g N/A
Sugar 0g 1.7g N/A
Zinc 0.45mg 0.41mg 0%
Vitamin B1 0.076mg 0.071mg 0%
Saturated fat 0.131g 0.039g 0%
Monounsaturated fat 0.094g 0.011g 0%
Tryptophan 0.199mg 0.033mg 0%
Threonine 0.781mg 0.088mg 0%
Isoleucine 0.821mg 0.079mg 0%
Leucine 1.447mg 0.129mg 0%
Lysine 1.635mg 0.135mg 0%
Methionine 0.527mg 0.038mg 0%
Phenylalanine 0.695mg 0.117mg 0%
Valine 0.917mg 0.125mg 0%
Histidine 0.524mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +531.6%
Contains more FatsFats +81.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +190%
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +754.5%
Contains more Poly. FatPolyunsaturated fat +507.9%
Contains less Sat. FatSaturated fat -70.2%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.