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  6. Cod vs. Dried fruit

Cod vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between cod and dried fruit?

  • Cod is higher in vitamin B5, selenium, vitamin B12, and phosphorus, yet dried fruit is higher in vitamin A, copper, fiber, iron, vitamin E, and potassium.
  • Cod's daily need coverage for vitamin B5 is 3050% more.
  • The glycemic index of cod is lower.

We used Fish, cod, Atlantic, raw and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Cod vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +185.9%
Contains more SeleniumSelenium +1404.5%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +181.4%
Contains more IronIron +600%
Contains more CopperCopper +1125%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +1466.7%
~equal in Magnesium ~32mg

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
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more Vitamin B5Vitamin B5 +29551.2%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +369.1%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +576.6%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +42.9%
~equal in Vitamin C ~1mg

All nutrients comparison - raw data values

Nutrient Cod Dried fruit DV% diff.
Vitamin B5 153mg 0.516mg 3050%
Selenium 33.1µg 2.2µg 56%
Vitamin B12 0.91µg 0µg 38%
Copper 0.028mg 0.343mg 35%
Protein 17.81g 3.39g 29%
Fiber 0g 7.3g 29%
Iron 0.38mg 2.66mg 29%
Vitamin E 0.64mg 4.33mg 25%
Potassium 413mg 1162mg 22%
Carbs 0g 62.64g 21%
Vitamin A 12µg 180µg 19%
Phosphorus 203mg 71mg 19%
Fructose 12.47g 16%
Cholesterol 43mg 0mg 14%
Manganese 0.015mg 0.235mg 10%
Choline 65.2mg 13.9mg 9%
Vitamin B6 0.245mg 0.143mg 8%
Calories 82kcal 241kcal 8%
Vitamin D 0.9µg 0µg 5%
Vitamin B1 0.076mg 0.015mg 5%
Vitamin D 36IU 0IU 5%
Calcium 16mg 55mg 4%
Vitamin B3 2.063mg 2.589mg 3%
Vitamin K 0.1µg 3.1µg 3%
Sodium 54mg 10mg 2%
Zinc 0.45mg 0.39mg 1%
Vitamin B2 0.065mg 0.074mg 1%
Folate 7µg 10µg 1%
Saturated fat 0.131g 0.017g 1%
Polyunsaturated fat 0.231g 0.074g 1%
Fats 0.67g 0.51g 0%
Vitamin C 1mg 1mg 0%
Net carbs 0g 55.34g N/A
Magnesium 32mg 32mg 0%
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Monounsaturated fat 0.094g 0.074g 0%
Tryptophan 0.199mg 0.016mg 0%
Threonine 0.781mg 0.073mg 0%
Isoleucine 0.821mg 0.063mg 0%
Leucine 1.447mg 0.105mg 0%
Lysine 1.635mg 0.083mg 0%
Methionine 0.527mg 0.015mg 0%
Phenylalanine 0.695mg 0.062mg 0%
Valine 0.917mg 0.078mg 0%
Histidine 0.524mg 0.047mg 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
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +425.4%
Contains more FatsFats +31.4%
Contains more WaterWater +162.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +756.7%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +27%
Contains more Poly. FatPolyunsaturated fat +212.2%
Contains less Sat. FatSaturated fat -87%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.