Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cod vs. Chinese broccoli — In-Depth Nutrition Comparison

Compare

The main differences between cod and chinese broccoli

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B6, yet chinese broccoli is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin B5 for cod is 3057% higher.
  • Chinese broccoli contains less cholesterol.
  • Cod has a lower glycemic index than chinese broccoli.

Food types used in this article are Fish, cod, Atlantic, raw and Broccoli, chinese, cooked.

Infographic

Cod vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +58.2%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +395.1%
Contains more SeleniumSelenium +2446.2%
Contains more CalciumCalcium +525%
Contains more IronIron +47.4%
Contains more CopperCopper +117.9%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +1660%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +372.1%
Contains more Vitamin B5Vitamin B5 +96126.4%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +157.7%
Contains more Vitamin CVitamin C +2720%
Contains more Vitamin AVitamin A +583.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +124.6%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +1314.3%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1462.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.2%
Contains more OtherOther +163.3%
~equal in Fats ~0.72g

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +88%
Contains less Sat. FatSaturated fat -16%
Contains more Poly. FatPolyunsaturated fat +42.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Chinese broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Chinese broccoli DV% diff.
Vitamin B5 153mg 0.159mg 3057%
Vitamin K 0.1µg 84.8µg 71%
Selenium 33.1µg 1.3µg 58%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.14g 33%
Vitamin C 1mg 28.2mg 30%
Folate 7µg 99µg 23%
Phosphorus 203mg 41mg 23%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.07mg 13%
Manganese 0.015mg 0.264mg 11%
Vitamin B3 2.063mg 0.437mg 10%
Fiber 0g 2.5g 10%
Calcium 16mg 100mg 8%
Vitamin A 12µg 82µg 8%
Choline 65.2mg 25.3mg 7%
Vitamin B2 0.065mg 0.146mg 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Potassium 413mg 261mg 4%
Copper 0.028mg 0.061mg 4%
Magnesium 32mg 18mg 3%
Calories 82kcal 22kcal 3%
Vitamin B1 0.076mg 0.095mg 2%
Sodium 54mg 7mg 2%
Iron 0.38mg 0.56mg 2%
Vitamin E 0.64mg 0.48mg 1%
Zinc 0.45mg 0.39mg 1%
Carbs 0g 3.81g 1%
Polyunsaturated fat 0.231g 0.33g 1%
Fats 0.67g 0.72g 0%
Net carbs 0g 1.31g N/A
Sugar 0g 0.84g N/A
Saturated fat 0.131g 0.11g 0%
Monounsaturated fat 0.094g 0.05g 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 Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
38%
Cod
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.021g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $1.3)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.