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Cod vs. Cheese — In-Depth Nutrition Comparison

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The main differences between cod and cheese

  • Cod is richer in vitamin B5 and vitamin B6, yet cheese is richer in calcium, phosphorus, zinc, vitamin B2, and vitamin A.
  • Daily need coverage for vitamin B5 for cod is 3052% higher.
  • Cod contains 4 times more vitamin B6 than cheese. Cod contains 0.245mg of vitamin B6, while cheese contains 0.066mg.
  • Cod contains less cholesterol.

Food types used in this article are Fish, cod, Atlantic, raw and Cheese, cheddar.

Infographic

Cod vs Cheese 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
5
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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +18.5%
Contains more PotassiumPotassium +443.4%
Contains more IronIron +171.4%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +16.1%
Contains more CalciumCalcium +4337.5%
Contains more ZincZinc +708.9%
Contains more PhosphorusPhosphorus +124.1%
Contains more ManganeseManganese +80%
~equal in Copper ~0.03mg

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%
Cheese
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B1Vitamin B1 +162.1%
Contains more Vitamin B3Vitamin B3 +3396.6%
Contains more Vitamin B5Vitamin B5 +37217.1%
Contains more Vitamin B6Vitamin B6 +271.2%
Contains more CholineCholine +295.2%
Contains more Vitamin AVitamin A +2650%
Contains more Vitamin EVitamin E +10.9%
Contains more Vitamin B2Vitamin B2 +558.5%
Contains more Vitamin B12Vitamin B12 +20.9%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +285.7%

All nutrients comparison - raw data values

Nutrient Cod Cheese DV% diff.
Vitamin B5 153mg 0.41mg 3052%
Saturated fat 0.131g 18.867g 85%
Calcium 16mg 710mg 69%
Fats 0.67g 33.31g 50%
Phosphorus 203mg 455mg 36%
Vitamin A 12µg 330µg 35%
Zinc 0.45mg 3.64mg 29%
Vitamin B2 0.065mg 0.428mg 28%
Sodium 54mg 653mg 26%
Monounsaturated fat 0.094g 9.246g 23%
Cholesterol 43mg 99mg 19%
Calories 82kcal 404kcal 16%
Vitamin B6 0.245mg 0.066mg 14%
Vitamin B3 2.063mg 0.059mg 13%
Protein 17.81g 22.87g 10%
Potassium 413mg 76mg 10%
Choline 65.2mg 16.5mg 9%
Vitamin B12 0.91µg 1.1µg 8%
Polyunsaturated fat 0.231g 1.421g 8%
Selenium 33.1µg 28.5µg 8%
Folate 7µg 27µg 5%
Vitamin B1 0.076mg 0.029mg 4%
Iron 0.38mg 0.14mg 3%
Vitamin D 0.9µg 0.6µg 2%
Vitamin D 36IU 24IU 2%
Vitamin K 0.1µg 2.4µg 2%
Vitamin C 1mg 0mg 1%
Magnesium 32mg 27mg 1%
Carbs 0g 3.09g 1%
Manganese 0.015mg 0.027mg 1%
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Copper 0.028mg 0.03mg 0%
Vitamin E 0.64mg 0.71mg 0%
Trans fat 0.917g N/A
Tryptophan 0.199mg 0.547mg 0%
Threonine 0.781mg 1.044mg 0%
Isoleucine 0.821mg 1.206mg 0%
Leucine 1.447mg 1.939mg 0%
Lysine 1.635mg 1.025mg 0%
Methionine 0.527mg 0.547mg 0%
Phenylalanine 0.695mg 1.074mg 0%
Valine 0.917mg 1.404mg 0%
Histidine 0.524mg 0.547mg 0%
Omega-3 - EPA 0.064g 0.01g N/A
Omega-3 - DHA 0.12g 0.001g N/A
Omega-3 - DPA 0.01g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +119.4%
Contains more ProteinProtein +28.4%
Contains more FatsFats +4871.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1136.7%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +9736.2%
Contains more Poly. FatPolyunsaturated fat +515.2%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.