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  6. Cod vs. Plum

Cod vs. Plum — In-Depth Nutrition Comparison

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The main differences between cod and plums

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, choline, vitamin B3, and potassium, yet plums are richer in vitamin C.
  • Daily need coverage for vitamin B5 for cod is 3057% higher.
  • Plums contain less cholesterol.
  • Cod has a lower glycemic index than plums.

Food types used in this article are Fish, cod, Atlantic, raw and Plums, raw.

Infographic

Cod vs Plum 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
7
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%
Plum
Plum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +163.1%
Contains more IronIron +123.5%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +1168.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +103.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +246.7%

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
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%
Plum
Plum
3
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin EVitamin E +146.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +394.7%
Contains more Vitamin B5Vitamin B5 +113233.3%
Contains more Vitamin B6Vitamin B6 +744.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +3331.6%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +41.7%
Contains more Vitamin KVitamin K +6300%

All nutrients comparison - raw data values

Nutrient Cod Plum DV% diff.
Vitamin B5 153mg 0.135mg 3057%
Selenium 33.1µg 0µg 60%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 0.7g 34%
Phosphorus 203mg 16mg 27%
Vitamin B6 0.245mg 0.029mg 17%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 1.9mg 12%
Vitamin B3 2.063mg 0.417mg 10%
Vitamin C 1mg 9.5mg 9%
Potassium 413mg 157mg 8%
Magnesium 32mg 7mg 6%
Fiber 0g 1.4g 6%
Vitamin D 36IU 0IU 5%
Vitamin K 0.1µg 6.4µg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B1 0.076mg 0.028mg 4%
Carbs 0g 11.42g 4%
Fructose 3.07g 4%
Zinc 0.45mg 0.1mg 3%
Copper 0.028mg 0.057mg 3%
Vitamin E 0.64mg 0.26mg 3%
Iron 0.38mg 0.17mg 3%
Vitamin B2 0.065mg 0.026mg 3%
Calories 82kcal 46kcal 2%
Manganese 0.015mg 0.052mg 2%
Sodium 54mg 0mg 2%
Fats 0.67g 0.28g 1%
Calcium 16mg 6mg 1%
Folate 7µg 5µg 1%
Saturated fat 0.131g 0.017g 1%
Polyunsaturated fat 0.231g 0.044g 1%
Vitamin A 12µg 17µg 1%
Net carbs 0g 10.02g N/A
Sugar 0g 9.92g N/A
Monounsaturated fat 0.094g 0.134g 0%
Tryptophan 0.199mg 0.009mg 0%
Threonine 0.781mg 0.01mg 0%
Isoleucine 0.821mg 0.014mg 0%
Leucine 1.447mg 0.015mg 0%
Lysine 1.635mg 0.016mg 0%
Methionine 0.527mg 0.008mg 0%
Phenylalanine 0.695mg 0.014mg 0%
Valine 0.917mg 0.016mg 0%
Histidine 0.524mg 0.009mg 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
Plum
Plum
3
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2444.3%
Contains more FatsFats +139.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +23.3%
~equal in Water ~87.23g

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +425%
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +42.6%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.