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  6. Cod vs. Parmigiano-Reggiano

Cod vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are cod and parmigiano-Reggiano different?

  • Cod is higher in vitamin B5 and selenium; however, parmigiano-Reggiano is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and copper.
  • Daily need coverage for vitamin B5 for cod is 3054% higher.
  • Cod contains 2 times more selenium than parmigiano-Reggiano. While cod contains 33.1µg of selenium, parmigiano-Reggiano contains only 17.7µg.
  • Cod has less sodium.
  • Cod has a lower glycemic index (0) than parmigiano-Reggiano (27).

Fish, cod, Atlantic, raw and Cheese, parmesan, dry grated, reduced fat are the varieties used in this article.

Infographic

Cod vs Parmigiano-Reggiano 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
3
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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +230.4%
Contains less SodiumSodium -96.5%
Contains more SeleniumSelenium +87%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +6831.3%
Contains more IronIron +136.8%
Contains more CopperCopper +750%
Contains more ZincZinc +760%
Contains more PhosphorusPhosphorus +259.1%
Contains more ManganeseManganese +466.7%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +276.5%
Contains more Vitamin DVitamin D +125%
Contains more Vitamin B1Vitamin B1 +162.1%
Contains more Vitamin B3Vitamin B3 +1709.6%
Contains more Vitamin B5Vitamin B5 +46976.9%
Contains more Vitamin B6Vitamin B6 +400%
Contains more CholineCholine +215%
Contains more Vitamin AVitamin A +1233.3%
Contains more Vitamin B2Vitamin B2 +647.7%
Contains more Vitamin B12Vitamin B12 +148.4%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +42.9%

All nutrients comparison - raw data values

Nutrient Cod Parmigiano-Reggiano DV% diff.
Vitamin B5 153mg 0.325mg 3054%
Calcium 16mg 1109mg 109%
Phosphorus 203mg 729mg 75%
Sodium 54mg 1529mg 64%
Saturated fat 0.131g 13.317g 60%
Vitamin B12 0.91µg 2.26µg 56%
Vitamin B2 0.065mg 0.486mg 32%
Zinc 0.45mg 3.87mg 31%
Fats 0.67g 20g 30%
Selenium 33.1µg 17.7µg 28%
Copper 0.028mg 0.238mg 23%
Vitamin A 12µg 160µg 16%
Monounsaturated fat 0.094g 6.098g 15%
Cholesterol 43mg 88mg 15%
Vitamin B6 0.245mg 0.049mg 15%
Vitamin B3 2.063mg 0.114mg 12%
Calories 82kcal 265kcal 9%
Potassium 413mg 125mg 8%
Choline 65.2mg 20.7mg 8%
Iron 0.38mg 0.9mg 7%
Vitamin B1 0.076mg 0.029mg 4%
Protein 17.81g 20g 4%
Vitamin E 0.64mg 0.17mg 3%
Manganese 0.015mg 0.085mg 3%
Vitamin D 36IU 15IU 3%
Vitamin D 0.9µg 0.4µg 3%
Polyunsaturated fat 0.231g 0.462g 2%
Vitamin C 1mg 0mg 1%
Folate 7µg 10µg 1%
Vitamin K 0.1µg 1.7µg 1%
Magnesium 32mg 38mg 1%
Net carbs 0g 1.37g N/A
Carbs 0g 1.37g 0%
Tryptophan 0.199mg 0.24mg 0%
Threonine 0.781mg 1.519mg 0%
Isoleucine 0.821mg 1.2mg 0%
Leucine 1.447mg 2.983mg 0%
Lysine 1.635mg 2.459mg 0%
Methionine 0.527mg 0.369mg 0%
Phenylalanine 0.695mg 1.604mg 0%
Valine 0.917mg 1.498mg 0%
Histidine 0.524mg 0.752mg 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
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more WaterWater +60.5%
Contains more ProteinProtein +12.3%
Contains more FatsFats +2885.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2576.7%

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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +6387.2%
Contains more Poly. FatPolyunsaturated fat +100%

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.