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Cod vs. Dates — In-Depth Nutrition Comparison

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Important differences between cod and dates

  • Cod has more vitamin B5, selenium, vitamin B12, phosphorus, and choline; however, dates have more fiber, copper, manganese, and iron.
  • Cod's daily need coverage for vitamin B5 is 3048% more.
  • Dates are lower in cholesterol.
  • Dates have a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Dates, deglet noor.

Infographic

Cod vs Dates 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%
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +227.4%
Contains more SeleniumSelenium +1003.3%
Contains more MagnesiumMagnesium +34.4%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +58.8%
Contains more IronIron +168.4%
Contains more CopperCopper +635.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1646.7%

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%
Dates
2
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1180%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +46.2%
Contains more Vitamin B3Vitamin B3 +61.9%
Contains more Vitamin B5Vitamin B5 +25876.2%
Contains more Vitamin B6Vitamin B6 +48.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +934.9%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +171.4%
~equal in Vitamin B2 ~0.066mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +626.9%
Contains more FatsFats +71.8%
Contains more WaterWater +295.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +433.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +161.1%
Contains more Poly. FatPolyunsaturated fat +1115.8%
Contains less Sat. FatSaturated fat -75.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Dates DV% diff.
Vitamin B5 153mg 0.589mg 3048%
Selenium 33.1µg 3µg 55%
Vitamin B12 0.91µg 0µg 38%
Fiber 0g 8g 32%
Protein 17.81g 2.45g 31%
Carbs 0g 75.03g 25%
Fructose 19.56g 24%
Copper 0.028mg 0.206mg 20%
Phosphorus 203mg 62mg 20%
Cholesterol 43mg 0mg 14%
Manganese 0.015mg 0.262mg 11%
Choline 65.2mg 6.3mg 11%
Calories 82kcal 282kcal 10%
Iron 0.38mg 1.02mg 8%
Potassium 413mg 656mg 7%
Vitamin B6 0.245mg 0.165mg 6%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B3 2.063mg 1.274mg 5%
Vitamin E 0.64mg 0.05mg 4%
Magnesium 32mg 43mg 3%
Folate 7µg 19µg 3%
Vitamin K 0.1µg 2.7µg 2%
Vitamin B1 0.076mg 0.052mg 2%
Calcium 16mg 39mg 2%
Sodium 54mg 2mg 2%
Vitamin C 1mg 0.4mg 1%
Vitamin A 12µg 0µg 1%
Polyunsaturated fat 0.231g 0.019g 1%
Zinc 0.45mg 0.29mg 1%
Fats 0.67g 0.39g 0%
Net carbs 0g 67.03g N/A
Sugar 0g 63.35g N/A
Vitamin B2 0.065mg 0.066mg 0%
Saturated fat 0.131g 0.032g 0%
Monounsaturated fat 0.094g 0.036g 0%
Tryptophan 0.199mg 0.012mg 0%
Threonine 0.781mg 0.043mg 0%
Isoleucine 0.821mg 0.049mg 0%
Leucine 1.447mg 0.084mg 0%
Lysine 1.635mg 0.066mg 0%
Methionine 0.527mg 0.022mg 0%
Phenylalanine 0.695mg 0.05mg 0%
Valine 0.917mg 0.071mg 0%
Histidine 0.524mg 0.032mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
731%
Cod
12%
Dates
Minerals Daily Need Coverage Score
38%
Cod
29%
Dates

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.099g)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 42)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.7)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.