Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Cracker

Cod vs. Cracker — In-Depth Nutrition Comparison

Compare

The main differences between Cod and Cracker

  • Cod is richer in Vitamin B5, Selenium, and Vitamin B12, yet Cracker is richer in Vitamin K, Iron, Vitamin B2, Vitamin B1, and Folate.
  • Daily need coverage for Vitamin B5 from Cod is 3052% higher.
  • Cod contains less Sodium.

Food types used in this article are Fish, cod, Atlantic, raw and Crackers, standard snack-type, regular.

Infographic

Cod vs Cracker 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
4
:
6
Cracker
Cracker
Contains more Magnesium +77.8%
Contains more Potassium +250%
Contains less Sodium -92.6%
Contains more Selenium +394%
Contains more Calcium +650%
Contains more Iron +960.5%
Contains more Phosphorus +22.2%
Contains more Copper +271.4%
Contains more Manganese +3173.3%
Equal in Zinc - 0.49
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Magnesium +77.8%
Contains more Potassium +250%
Contains less Sodium -92.6%
Contains more Selenium +394%
Contains more Calcium +650%
Contains more Iron +960.5%
Contains more Phosphorus +22.2%
Contains more Copper +271.4%
Contains more Manganese +3173.3%
Equal in Zinc - 0.49

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
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36590.6%
Contains more Vitamin B6 +288.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +373.4%
Contains more Vitamin B1 +447.4%
Contains more Vitamin B2 +601.5%
Contains more Vitamin B3 +111%
Contains more Folate +1214.3%
Contains more Vitamin K +69200%
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%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36590.6%
Contains more Vitamin B6 +288.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +373.4%
Contains more Vitamin B1 +447.4%
Contains more Vitamin B2 +601.5%
Contains more Vitamin B3 +111%
Contains more Folate +1214.3%
Contains more Vitamin K +69200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Cracker
Cracker
Contains more Protein +168.2%
Contains more Water +2486.6%
Contains more Fats +3844.8%
Contains more Carbs +∞%
Contains more Other +730%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +168.2%
Contains more Water +2486.6%
Contains more Fats +3844.8%
Contains more Carbs +∞%
Contains more Other +730%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Cracker
Cracker
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +6871.3%
Contains more Polyunsaturated fat +5587%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +6871.3%
Contains more Polyunsaturated fat +5587%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Cracker
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Cracker Opinion
Net carbs 0g 59g Cracker
Protein 17.81g 6.64g Cod
Fats 0.67g 26.43g Cracker
Carbs 0g 61.3g Cracker
Calories 82kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 0g 8.18g Cod
Fiber 0g 2.3g Cracker
Calcium 16mg 120mg Cracker
Iron 0.38mg 4.03mg Cracker
Magnesium 32mg 18mg Cod
Phosphorus 203mg 248mg Cracker
Potassium 413mg 118mg Cod
Sodium 54mg 726mg Cod
Zinc 0.45mg 0.49mg Cracker
Copper 0.028mg 0.104mg Cracker
Manganese 0.015mg 0.491mg Cracker
Selenium 33.1µg 6.7µg Cod
Vitamin A 40IU 0IU Cod
Vitamin A RAE 12µg 0µg Cod
Vitamin E 0.64mg 3.03mg Cracker
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.416mg Cracker
Vitamin B2 0.065mg 0.456mg Cracker
Vitamin B3 2.063mg 4.352mg Cracker
Vitamin B5 153mg 0.417mg Cod
Vitamin B6 0.245mg 0.063mg Cod
Folate 7µg 92µg Cracker
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 69.3µg Cracker
Tryptophan 0.199mg 0.084mg Cod
Threonine 0.781mg 0.193mg Cod
Isoleucine 0.821mg 0.246mg Cod
Leucine 1.447mg 0.471mg Cod
Lysine 1.635mg 0.103mg Cod
Methionine 0.527mg 0.112mg Cod
Phenylalanine 0.695mg 0.331mg Cod
Valine 0.917mg 0.294mg Cod
Histidine 0.524mg 0.145mg Cod
Cholesterol 43mg 0mg Cracker
Trans Fat 1.076g Cod
Saturated Fat 0.131g 5.562g Cod
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 6.553g Cracker
Polyunsaturated fat 0.231g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Cracker
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
53%
Cracker
Minerals Daily Need Coverage Score
38%
Cod
56%
Cracker

Comparison summary

Which food is richer in minerals?
Cracker
Cracker is relatively richer in minerals
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 672mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 5.431g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 63)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.1)
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.