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Cod vs. Rapini — In-Depth Nutrition Comparison

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Differences between cod and rapini

  • Cod has more vitamin B5, selenium, vitamin B12, and phosphorus, while rapini has more vitamin K, vitamin A, iron, vitamin C, folate, and manganese.
  • Cod's daily need coverage for vitamin B5 is 3054% higher.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of rapini is 32.

The food types used in this comparison are Fish, cod, Atlantic, raw and Broccoli raab, raw.

Infographic

Cod vs Rapini 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%
Rapini
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +110.7%
Contains more PhosphorusPhosphorus +178.1%
Contains more SeleniumSelenium +3210%
Contains more CalciumCalcium +575%
Contains more IronIron +463.2%
Contains more CopperCopper +50%
Contains more ZincZinc +71.1%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +2533.3%

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
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%
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin B5Vitamin B5 +47415.5%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +256.3%
Contains more Vitamin CVitamin C +1920%
Contains more Vitamin AVitamin A +991.7%
Contains more Vitamin EVitamin E +153.1%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more Vitamin B2Vitamin B2 +98.5%
Contains more Vitamin KVitamin K +223900%
Contains more FolateFolate +1085.7%

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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +461.8%
Contains more FatsFats +36.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
Contains more OtherOther +213.3%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +261.5%
Contains more Poly. FatPolyunsaturated fat +77.7%
Contains less Sat. FatSaturated fat -61.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Rapini
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Rapini DV% diff.
Vitamin B5 153mg 0.322mg 3054%
Vitamin K 0.1µg 224µg 187%
Selenium 33.1µg 1µg 58%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 3.17g 29%
Iron 0.38mg 2.14mg 22%
Vitamin C 1mg 20.2mg 21%
Phosphorus 203mg 73mg 19%
Folate 7µg 83µg 19%
Manganese 0.015mg 0.395mg 17%
Cholesterol 43mg 0mg 14%
Vitamin A 12µg 131µg 13%
Fiber 0g 2.7g 11%
Choline 65.2mg 18.3mg 9%
Calcium 16mg 108mg 9%
Vitamin B1 0.076mg 0.162mg 7%
Vitamin E 0.64mg 1.62mg 7%
Vitamin B6 0.245mg 0.171mg 6%
Potassium 413mg 196mg 6%
Vitamin D 36IU 0IU 5%
Vitamin B3 2.063mg 1.221mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B2 0.065mg 0.129mg 5%
Calories 82kcal 22kcal 3%
Zinc 0.45mg 0.77mg 3%
Copper 0.028mg 0.042mg 2%
Magnesium 32mg 22mg 2%
Sodium 54mg 33mg 1%
Carbs 0g 2.85g 1%
Polyunsaturated fat 0.231g 0.13g 1%
Fats 0.67g 0.49g 0%
Net carbs 0g 0.15g N/A
Sugar 0g 0.38g N/A
Saturated fat 0.131g 0.05g 0%
Monounsaturated fat 0.094g 0.026g 0%
Tryptophan 0.199mg 0.043mg 0%
Threonine 0.781mg 0.106mg 0%
Isoleucine 0.821mg 0.104mg 0%
Leucine 1.447mg 0.17mg 0%
Lysine 1.635mg 0.198mg 0%
Methionine 0.527mg 0.048mg 0%
Phenylalanine 0.695mg 0.128mg 0%
Valine 0.917mg 0.153mg 0%
Histidine 0.524mg 0.066mg 0%
Fructose 0.17g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
731%
Cod
71%
Rapini
Minerals Daily Need Coverage Score
38%
Cod
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.081g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.