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Cod vs. Cream cheese — In-Depth Nutrition Comparison

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Important differences between cod and cream cheese

  • Cod has more vitamin B5, selenium, vitamin B12, vitamin B6, phosphorus, and vitamin B3; however, cream cheese has more vitamin A and vitamin B2.
  • Cod's daily need coverage for vitamin B5 is 3050% more.
  • Cod has 23 times more vitamin B3 than cream cheese. Cod has 2.063mg of vitamin B3, while cream cheese has 0.091mg.
  • Cod is lower in cholesterol.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Cheese, cream.

Infographic

Cod vs Cream 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
8
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +212.9%
Contains more IronIron +245.5%
Contains more CopperCopper +55.6%
Contains more PhosphorusPhosphorus +89.7%
Contains less SodiumSodium -82.8%
Contains more ManganeseManganese +36.4%
Contains more SeleniumSelenium +284.9%
Contains more CalciumCalcium +506.3%
Contains more ZincZinc +11.1%

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +230.4%
Contains more Vitamin B3Vitamin B3 +2167%
Contains more Vitamin B5Vitamin B5 +29493.8%
Contains more Vitamin B6Vitamin B6 +337.5%
Contains more Vitamin B12Vitamin B12 +313.6%
Contains more CholineCholine +139.7%
Contains more Vitamin AVitamin A +2466.7%
Contains more Vitamin EVitamin E +34.4%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +28.6%

All nutrients comparison - raw data values

Nutrient Cod Cream cheese DV% diff.
Vitamin B5 153mg 0.517mg 3050%
Saturated fat 0.131g 20.213g 91%
Fats 0.67g 34.44g 52%
Selenium 33.1µg 8.6µg 45%
Vitamin A 12µg 308µg 33%
Vitamin B12 0.91µg 0.22µg 29%
Protein 17.81g 6.15g 23%
Monounsaturated fat 0.094g 8.907g 22%
Cholesterol 43mg 101mg 19%
Vitamin B6 0.245mg 0.056mg 15%
Phosphorus 203mg 107mg 14%
Vitamin B2 0.065mg 0.23mg 13%
Calories 82kcal 350kcal 13%
Vitamin B3 2.063mg 0.091mg 12%
Sodium 54mg 314mg 11%
Polyunsaturated fat 0.231g 1.483g 8%
Potassium 413mg 132mg 8%
Calcium 16mg 97mg 8%
Choline 65.2mg 27.2mg 7%
Vitamin D 0.9µg 0µg 5%
Magnesium 32mg 9mg 5%
Vitamin D 36IU 0IU 5%
Vitamin B1 0.076mg 0.023mg 4%
Iron 0.38mg 0.11mg 3%
Carbs 0g 5.52g 2%
Vitamin K 0.1µg 2.1µg 2%
Copper 0.028mg 0.018mg 1%
Folate 7µg 9µg 1%
Vitamin C 1mg 0mg 1%
Vitamin E 0.64mg 0.86mg 1%
Net carbs 0g 5.52g N/A
Sugar 0g 3.76g N/A
Zinc 0.45mg 0.5mg 0%
Starch 0.35g 0%
Manganese 0.015mg 0.011mg 0%
Tryptophan 0.199mg 0.069mg 0%
Threonine 0.781mg 0.233mg 0%
Isoleucine 0.821mg 0.324mg 0%
Leucine 1.447mg 0.657mg 0%
Lysine 1.635mg 0.567mg 0%
Methionine 0.527mg 0.191mg 0%
Phenylalanine 0.695mg 0.291mg 0%
Valine 0.917mg 0.395mg 0%
Histidine 0.524mg 0.175mg 0%
Omega-3 - EPA 0.064g 0.01g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +189.6%
Contains more WaterWater +54.4%
Contains more FatsFats +5040.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +323.3%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9375.5%
Contains more Poly. FatPolyunsaturated fat +542%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.