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  6. Cod vs. Currant

Cod vs. Currant — In-Depth Nutrition Comparison

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How are Cod and Currant different?

  • Cod is higher in Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, Vitamin B3, and Choline, however, Currant is richer in Vitamin C, and Fiber.
  • Daily need coverage for Vitamin B5 from Cod is 3059% higher.
  • Currant has less Cholesterol.

Fish, cod, Atlantic, raw and Currants, red and white, raw are the varieties used in this article.

Infographic

Cod vs Currant 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
Currant
Currant
Contains more Magnesium +146.2%
Contains more Phosphorus +361.4%
Contains more Potassium +50.2%
Contains more Zinc +95.7%
Contains more Selenium +5416.7%
Contains more Calcium +106.3%
Contains more Iron +163.2%
Contains less Sodium -98.1%
Contains more Copper +282.1%
Contains more Manganese +1140%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Magnesium +146.2%
Contains more Phosphorus +361.4%
Contains more Potassium +50.2%
Contains more Zinc +95.7%
Contains more Selenium +5416.7%
Contains more Calcium +106.3%
Contains more Iron +163.2%
Contains less Sodium -98.1%
Contains more Copper +282.1%
Contains more Manganese +1140%

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
8
:
4
Currant
Currant
Contains more Vitamin E +540%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +1963%
Contains more Vitamin B5 +238962.5%
Contains more Vitamin B6 +250%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +4000%
Contains more Folate +14.3%
Contains more Vitamin K +10900%
Equal in Vitamin A - 42
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%
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin E +540%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +90%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +1963%
Contains more Vitamin B5 +238962.5%
Contains more Vitamin B6 +250%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +4000%
Contains more Folate +14.3%
Contains more Vitamin K +10900%
Equal in Vitamin A - 42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Currant
Currant
Contains more Protein +1172.1%
Contains more Fats +235%
Contains more Carbs +∞%
Contains more Other +116.7%
Equal in Water - 83.95
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Protein +1172.1%
Contains more Fats +235%
Contains more Carbs +∞%
Contains more Other +116.7%
Equal in Water - 83.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Currant
Currant
Contains more Monounsaturated Fat +235.7%
Contains more Polyunsaturated fat +162.5%
Contains less Saturated Fat -87%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +235.7%
Contains more Polyunsaturated fat +162.5%
Contains less Saturated Fat -87%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Currant Opinion
Net carbs 0g 9.5g Currant
Protein 17.81g 1.4g Cod
Fats 0.67g 0.2g Cod
Carbs 0g 13.8g Currant
Calories 82kcal 56kcal Cod
Fructose 3.53g Currant
Sugar 0g 7.37g Cod
Fiber 0g 4.3g Currant
Calcium 16mg 33mg Currant
Iron 0.38mg 1mg Currant
Magnesium 32mg 13mg Cod
Phosphorus 203mg 44mg Cod
Potassium 413mg 275mg Cod
Sodium 54mg 1mg Currant
Zinc 0.45mg 0.23mg Cod
Copper 0.028mg 0.107mg Currant
Manganese 0.015mg 0.186mg Currant
Selenium 33.1µg 0.6µg Cod
Vitamin A 40IU 42IU Currant
Vitamin A RAE 12µg 2µg Cod
Vitamin E 0.64mg 0.1mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 41mg Currant
Vitamin B1 0.076mg 0.04mg Cod
Vitamin B2 0.065mg 0.05mg Cod
Vitamin B3 2.063mg 0.1mg Cod
Vitamin B5 153mg 0.064mg Cod
Vitamin B6 0.245mg 0.07mg Cod
Folate 7µg 8µg Currant
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 11µg Currant
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 Currant
Saturated Fat 0.131g 0.017g Currant
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 0.028g Cod
Polyunsaturated fat 0.231g 0.088g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Currant
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
18%
Currant
Minerals Daily Need Coverage Score
38%
Cod
17%
Currant

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Currant
Currant is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.114g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.8)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.