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  6. Cod vs. Chinese cabbage

Cod vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between cod and Chinese cabbage

  • Cod has more vitamin B5, selenium, vitamin B12, phosphorus, and choline, while Chinese cabbage has more vitamin A, vitamin C, vitamin K, and folate.
  • Cod's daily need coverage for vitamin B5 is 3058% higher.
  • The amount of cholesterol in Chinese cabbage is lower.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of Chinese cabbage is 32.

The food types used in this comparison are Fish, cod, Atlantic, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Cod vs Chinese cabbage 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
7
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +63.9%
Contains more CopperCopper +33.3%
Contains more ZincZinc +136.8%
Contains more PhosphorusPhosphorus +448.6%
Contains less SodiumSodium -16.9%
Contains more SeleniumSelenium +6520%
Contains more CalciumCalcium +556.3%
Contains more IronIron +110.5%
Contains more ManganeseManganese +960%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +611.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +312.6%
Contains more Vitamin B5Vitamin B5 +173763.6%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +918.8%
Contains more Vitamin CVitamin C +4400%
Contains more Vitamin AVitamin A +1758.3%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +842.9%
~equal in Vitamin B2 ~0.07mg

All nutrients comparison - raw data values

Nutrient Cod Chinese cabbage DV% diff.
Vitamin B5 153mg 0.088mg 3058%
Selenium 33.1µg 0.5µg 59%
Vitamin C 1mg 45mg 49%
Vitamin K 0.1µg 45.5µg 38%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.5g 33%
Phosphorus 203mg 37mg 24%
Vitamin A 12µg 223µg 23%
Folate 7µg 66µg 15%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 6.4mg 11%
Vitamin B3 2.063mg 0.5mg 10%
Calcium 16mg 105mg 9%
Manganese 0.015mg 0.159mg 6%
Vitamin D 0.9µg 0µg 5%
Iron 0.38mg 0.8mg 5%
Potassium 413mg 252mg 5%
Vitamin D 36IU 0IU 5%
Fiber 0g 1g 4%
Vitamin B6 0.245mg 0.194mg 4%
Vitamin E 0.64mg 0.09mg 4%
Calories 82kcal 13kcal 3%
Vitamin B1 0.076mg 0.04mg 3%
Magnesium 32mg 19mg 3%
Zinc 0.45mg 0.19mg 2%
Copper 0.028mg 0.021mg 1%
Carbs 0g 2.18g 1%
Fats 0.67g 0.2g 1%
Polyunsaturated fat 0.231g 0.096g 1%
Net carbs 0g 1.18g N/A
Sugar 0g 1.18g N/A
Sodium 54mg 65mg 0%
Vitamin B2 0.065mg 0.07mg 0%
Saturated fat 0.131g 0.027g 0%
Monounsaturated fat 0.094g 0.015g 0%
Tryptophan 0.199mg 0.015mg 0%
Threonine 0.781mg 0.049mg 0%
Isoleucine 0.821mg 0.085mg 0%
Leucine 1.447mg 0.088mg 0%
Lysine 1.635mg 0.089mg 0%
Methionine 0.527mg 0.009mg 0%
Phenylalanine 0.695mg 0.044mg 0%
Valine 0.917mg 0.066mg 0%
Histidine 0.524mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1087.3%
Contains more FatsFats +235%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.4%
Contains more OtherOther +166.7%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +526.7%
Contains more Poly. FatPolyunsaturated fat +140.6%
Contains less Sat. FatSaturated fat -79.4%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.