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Cod vs. Chard raw — In-Depth Nutrition Comparison

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Important differences between cod and chard raw

  • Cod has more vitamin B5, selenium, vitamin B12, and phosphorus; however, chard raw has more vitamin K, vitamin A, vitamin C, iron, copper, and manganese.
  • Cod's daily need coverage for vitamin B5 is 3057% more.
  • Chard raw has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Chard, swiss, raw.

Infographic

Cod vs Chard 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
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +341.3%
Contains less SodiumSodium -74.6%
Contains more SeleniumSelenium +3577.8%
Contains more MagnesiumMagnesium +153.1%
Contains more CalciumCalcium +218.8%
Contains more IronIron +373.7%
Contains more CopperCopper +539.3%
Contains more ManganeseManganese +2340%
~equal in Potassium ~379mg

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
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 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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B5Vitamin B5 +88853.5%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +262.2%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +2450%
Contains more Vitamin EVitamin E +195.3%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +100%

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +889.4%
Contains more FatsFats +235%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.1%
Contains more OtherOther +433.3%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +135%
Contains more Poly. FatPolyunsaturated fat +230%
Contains less Sat. FatSaturated fat -77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Chard raw DV% diff.
Vitamin B5 153mg 0.172mg 3057%
Vitamin K 0.1µg 830µg 692%
Selenium 33.1µg 0.9µg 59%
Vitamin B12 0.91µg 0µg 38%
Vitamin A 12µg 306µg 33%
Protein 17.81g 1.8g 32%
Vitamin C 1mg 30mg 32%
Phosphorus 203mg 46mg 22%
Iron 0.38mg 1.8mg 18%
Copper 0.028mg 0.179mg 17%
Manganese 0.015mg 0.366mg 15%
Cholesterol 43mg 0mg 14%
Magnesium 32mg 81mg 12%
Vitamin B6 0.245mg 0.099mg 11%
Vitamin B3 2.063mg 0.4mg 10%
Choline 65.2mg 18mg 9%
Vitamin E 0.64mg 1.89mg 8%
Sodium 54mg 213mg 7%
Fiber 0g 1.6g 6%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Calcium 16mg 51mg 4%
Calories 82kcal 19kcal 3%
Vitamin B1 0.076mg 0.04mg 3%
Folate 7µg 14µg 2%
Vitamin B2 0.065mg 0.09mg 2%
Zinc 0.45mg 0.36mg 1%
Potassium 413mg 379mg 1%
Carbs 0g 3.74g 1%
Fats 0.67g 0.2g 1%
Polyunsaturated fat 0.231g 0.07g 1%
Net carbs 0g 2.14g N/A
Sugar 0g 1.1g N/A
Saturated fat 0.131g 0.03g 0%
Monounsaturated fat 0.094g 0.04g 0%
Tryptophan 0.199mg 0.017mg 0%
Threonine 0.781mg 0.083mg 0%
Isoleucine 0.821mg 0.147mg 0%
Leucine 1.447mg 0.13mg 0%
Lysine 1.635mg 0.099mg 0%
Methionine 0.527mg 0.019mg 0%
Phenylalanine 0.695mg 0.11mg 0%
Valine 0.917mg 0.11mg 0%
Histidine 0.524mg 0.036mg 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 Chard raw
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
185%
Chard raw
Minerals Daily Need Coverage Score
38%
Cod
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 159mg)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.101g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.9)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.