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  6. Cod vs. Coconut milk

Cod vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between cod and coconut milk

  • Cod has more vitamin B5, selenium, vitamin B12, vitamin B6, and phosphorus; however, coconut milk has more manganese, copper, and iron.
  • Cod's daily need coverage for vitamin B5 is 3056% more.
  • Coconut milk is lower in cholesterol.
  • Coconut milk has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Cod vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more PotassiumPotassium +57%
Contains more PhosphorusPhosphorus +103%
Contains more SeleniumSelenium +433.9%
Contains more MagnesiumMagnesium +15.6%
Contains more IronIron +331.6%
Contains more CopperCopper +850%
Contains more ZincZinc +48.9%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +6006.7%
~equal in Calcium ~16mg

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
10
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +326.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +192.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +171.4%
Contains more Vitamin B5Vitamin B5 +83506.6%
Contains more Vitamin B6Vitamin B6 +642.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +667.1%
Contains more Vitamin CVitamin C +180%
Contains more FolateFolate +128.6%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Coconut milk DV% diff.
Vitamin B5 153mg 0.183mg 3056%
Saturated fat 0.131g 21.14g 95%
Selenium 33.1µg 6.2µg 49%
Manganese 0.015mg 0.916mg 39%
Vitamin B12 0.91µg 0µg 38%
Fats 0.67g 23.84g 36%
Protein 17.81g 2.29g 31%
Copper 0.028mg 0.266mg 26%
Vitamin B6 0.245mg 0.033mg 16%
Iron 0.38mg 1.64mg 16%
Phosphorus 203mg 100mg 15%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 8.5mg 10%
Fiber 0g 2.2g 9%
Vitamin B3 2.063mg 0.76mg 8%
Calories 82kcal 230kcal 7%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B2 0.065mg 0mg 5%
Vitamin B1 0.076mg 0.026mg 4%
Potassium 413mg 263mg 4%
Vitamin E 0.64mg 0.15mg 3%
Vitamin C 1mg 2.8mg 2%
Folate 7µg 16µg 2%
Carbs 0g 5.54g 2%
Monounsaturated fat 0.094g 1.014g 2%
Sodium 54mg 15mg 2%
Zinc 0.45mg 0.67mg 2%
Magnesium 32mg 37mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 3.34g N/A
Calcium 16mg 16mg 0%
Sugar 0g 3.34g N/A
Vitamin K 0.1µg 0.1µg 0%
Polyunsaturated fat 0.231g 0.261g 0%
Tryptophan 0.199mg 0.027mg 0%
Threonine 0.781mg 0.083mg 0%
Isoleucine 0.821mg 0.09mg 0%
Leucine 1.447mg 0.17mg 0%
Lysine 1.635mg 0.101mg 0%
Methionine 0.527mg 0.043mg 0%
Phenylalanine 0.695mg 0.116mg 0%
Valine 0.917mg 0.139mg 0%
Histidine 0.524mg 0.053mg 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
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +677.7%
Contains more WaterWater +20.1%
Contains more FatsFats +3458.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +136.7%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +978.7%
Contains more Poly. FatPolyunsaturated fat +13%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.