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  6. Cod vs. Chinese broccoli

Cod vs. Chinese broccoli — In-Depth Nutrition Comparison

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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 C, Folate, and Manganese.
  • Daily need coverage for Vitamin B5 from Cod is 3057% higher.
  • Chinese broccoli contains less Cholesterol.

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
:
5
Chinese broccoli
Chinese broccoli
Contains more Magnesium +77.8%
Contains more Phosphorus +395.1%
Contains more Potassium +58.2%
Contains more Zinc +15.4%
Contains more Selenium +2446.2%
Contains more Calcium +525%
Contains more Iron +47.4%
Contains less Sodium -87%
Contains more Copper +117.9%
Contains more Manganese +1660%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Magnesium +77.8%
Contains more Phosphorus +395.1%
Contains more Potassium +58.2%
Contains more Zinc +15.4%
Contains more Selenium +2446.2%
Contains more Calcium +525%
Contains more Iron +47.4%
Contains less Sodium -87%
Contains more Copper +117.9%
Contains more Manganese +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
6
:
6
Chinese broccoli
Chinese broccoli
Contains more Vitamin E +33.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +372.1%
Contains more Vitamin B5 +96126.4%
Contains more Vitamin B6 +250%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3995%
Contains more Vitamin C +2720%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +124.6%
Contains more Folate +1314.3%
Contains more Vitamin K +84700%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +33.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +372.1%
Contains more Vitamin B5 +96126.4%
Contains more Vitamin B6 +250%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3995%
Contains more Vitamin C +2720%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +124.6%
Contains more Folate +1314.3%
Contains more Vitamin K +84700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
4
Chinese broccoli
Chinese broccoli
Contains more Protein +1462.3%
Contains more Carbs +∞%
Contains more Water +15.2%
Contains more Other +163.3%
Equal in Fats - 0.72
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +1462.3%
Contains more Carbs +∞%
Contains more Water +15.2%
Contains more Other +163.3%
Equal in Fats - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +88%
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +42.9%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +88%
Contains less Saturated Fat -16%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 1.31g Chinese broccoli
Protein 17.81g 1.14g Cod
Fats 0.67g 0.72g Chinese broccoli
Carbs 0g 3.81g Chinese broccoli
Calories 82kcal 22kcal Cod
Sugar 0g 0.84g Cod
Fiber 0g 2.5g Chinese broccoli
Calcium 16mg 100mg Chinese broccoli
Iron 0.38mg 0.56mg Chinese broccoli
Magnesium 32mg 18mg Cod
Phosphorus 203mg 41mg Cod
Potassium 413mg 261mg Cod
Sodium 54mg 7mg Chinese broccoli
Zinc 0.45mg 0.39mg Cod
Copper 0.028mg 0.061mg Chinese broccoli
Manganese 0.015mg 0.264mg Chinese broccoli
Selenium 33.1µg 1.3µg Cod
Vitamin A 40IU 1638IU Chinese broccoli
Vitamin A RAE 12µg 82µg Chinese broccoli
Vitamin E 0.64mg 0.48mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 28.2mg Chinese broccoli
Vitamin B1 0.076mg 0.095mg Chinese broccoli
Vitamin B2 0.065mg 0.146mg Chinese broccoli
Vitamin B3 2.063mg 0.437mg Cod
Vitamin B5 153mg 0.159mg Cod
Vitamin B6 0.245mg 0.07mg Cod
Folate 7µg 99µg Chinese broccoli
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 84.8µg Chinese broccoli
Tryptophan 0.199mg Cod
Threonine 0.781mg Cod
Isoleucine 0.821mg Cod
Leucine 1.447mg Cod
Lysine 1.635mg Cod
Methionine 0.527mg Cod
Phenylalanine 0.695mg Cod
Valine 0.917mg Cod
Histidine 0.524mg Cod
Cholesterol 43mg 0mg Chinese broccoli
Saturated Fat 0.131g 0.11g Chinese broccoli
Omega-3 - DHA 0.12g 0g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0g Cod
Monounsaturated Fat 0.094g 0.05g Cod
Polyunsaturated fat 0.231g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
790%
Cod
48%
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 contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 43mg)
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.