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  6. Cod vs. Garden cress

Cod vs. Garden cress — In-Depth Nutrition Comparison

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How are cod and garden cress different?

  • Cod is richer in vitamin B5, selenium, vitamin B12, and phosphorus, while garden cress is higher in vitamin K, vitamin A, vitamin C, manganese, folate, and copper.
  • Cod covers your daily need for vitamin B5, 3055% more than garden cress.

Fish, cod, Atlantic, raw and Cress, garden, raw types were used in this article.

Infographic

Cod vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +95.7%
Contains more PhosphorusPhosphorus +167.1%
Contains more SeleniumSelenium +3577.8%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +406.3%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +242.1%
Contains more CopperCopper +507.1%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +3586.7%

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
5
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +63123.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +234.4%
Contains more Vitamin CVitamin C +6800%
Contains more Vitamin AVitamin A +2783.3%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +1042.9%
~equal in Vitamin E ~0.7mg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B6 ~0.247mg

All nutrients comparison - raw data values

Nutrient Cod Garden cress DV% diff.
Vitamin B5 153mg 0.242mg 3055%
Vitamin K 0.1µg 541.9µg 452%
Vitamin C 1mg 69mg 76%
Selenium 33.1µg 0.9µg 59%
Vitamin B12 0.91µg 0µg 38%
Vitamin A 12µg 346µg 37%
Protein 17.81g 2.6g 30%
Manganese 0.015mg 0.553mg 23%
Folate 7µg 80µg 18%
Phosphorus 203mg 76mg 18%
Copper 0.028mg 0.17mg 16%
Vitamin B2 0.065mg 0.26mg 15%
Cholesterol 43mg 0mg 14%
Iron 0.38mg 1.3mg 12%
Choline 65.2mg 19.5mg 8%
Calcium 16mg 81mg 7%
Vitamin B3 2.063mg 1mg 7%
Potassium 413mg 606mg 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Fiber 0g 1.1g 4%
Calories 82kcal 32kcal 3%
Sodium 54mg 14mg 2%
Carbs 0g 5.5g 2%
Zinc 0.45mg 0.23mg 2%
Magnesium 32mg 38mg 1%
Fats 0.67g 0.7g 0%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Vitamin E 0.64mg 0.7mg 0%
Vitamin B1 0.076mg 0.08mg 0%
Vitamin B6 0.245mg 0.247mg 0%
Saturated fat 0.131g 0.023g 0%
Monounsaturated fat 0.094g 0.239g 0%
Polyunsaturated fat 0.231g 0.228g 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

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +585%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.1%
Contains more OtherOther +500%
~equal in Fats ~0.7g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +154.3%
~equal in Polyunsaturated fat ~0.228g

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.