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Cod vs. Mozzarella — In-Depth Nutrition Comparison

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Important differences between cod and mozzarella

  • Cod has more selenium, vitamin B6, vitamin B3, and potassium; however, mozzarella has more calcium, phosphorus, zinc, vitamin B2, and vitamin A.
  • Mozzarella's daily need coverage for calcium is 71% more.
  • Cod has 17 times more vitamin B3 than mozzarella. Cod has 2.063mg of vitamin B3, while mozzarella has 0.12mg.
  • Cod is lower in saturated fat.
  • Mozzarella has a higher glycemic index than cod.

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

Infographic

Cod vs Mozzarella 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +334.7%
Contains more IronIron +52%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +110.8%
Contains more CalciumCalcium +4468.8%
Contains more ZincZinc +595.6%
Contains more PhosphorusPhosphorus +158.1%
Contains less SodiumSodium -70.4%
~equal in Copper ~0.027mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +326.7%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B3Vitamin B3 +1619.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +206.3%
Contains more CholineCholine +254.3%
Contains more Vitamin AVitamin A +1041.7%
Contains more Vitamin B2Vitamin B2 +423.1%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +28.6%
~equal in Vitamin B12 ~0.92µg

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +62.8%
Contains more ProteinProtein +54.4%
Contains more FatsFats +2452.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +700%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +5053.2%
Contains more Poly. FatPolyunsaturated fat +120.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Mozzarella DV% diff.
Vitamin B5 153mg 3060%
Calcium 16mg 731mg 72%
Saturated fat 0.131g 10.867g 49%
Phosphorus 203mg 524mg 46%
Selenium 33.1µg 15.7µg 32%
Fats 0.67g 17.1g 25%
Zinc 0.45mg 3.13mg 24%
Vitamin B2 0.065mg 0.34mg 21%
Protein 17.81g 27.5g 19%
Vitamin A 12µg 137µg 14%
Vitamin B6 0.245mg 0.08mg 13%
Monounsaturated fat 0.094g 4.844g 12%
Vitamin B3 2.063mg 0.12mg 12%
Calories 82kcal 280kcal 10%
Choline 65.2mg 18.4mg 9%
Potassium 413mg 95mg 9%
Vitamin B1 0.076mg 0.02mg 5%
Cholesterol 43mg 54mg 4%
Vitamin E 0.64mg 0.15mg 3%
Vitamin D 0.9µg 0.3µg 3%
Vitamin D 36IU 13IU 3%
Polyunsaturated fat 0.231g 0.509g 2%
Sodium 54mg 16mg 2%
Iron 0.38mg 0.25mg 2%
Folate 7µg 9µg 1%
Vitamin K 0.1µg 1.8µg 1%
Magnesium 32mg 26mg 1%
Carbs 0g 3.1g 1%
Vitamin C 1mg 0mg 1%
Manganese 0.015mg 1%
Net carbs 0g 3.1g N/A
Sugar 0g 1.23g N/A
Copper 0.028mg 0.027mg 0%
Vitamin B12 0.91µg 0.92µg 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 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 Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
38%
Cod
66%
Mozzarella

Comparison summary

Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 10.736g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.7)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.