Cod vs. Egg white — In-Depth Nutrition Comparison
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How are cod and egg whites different?
- Cod is higher in vitamin B5, vitamin B12, phosphorus, selenium, vitamin B6, vitamin B3, choline, and potassium; however, egg whites are richer in vitamin B2.
- Daily need coverage for vitamin B5 for cod is 3056% higher.
Fish, cod, Atlantic, raw and Egg, white, raw, fresh are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +128.6% |
| Contains more PotassiumPotassium | +153.4% |
| Contains more IronIron | +375% |
| Contains more CopperCopper | +21.7% |
| Contains more ZincZinc | +1400% |
| Contains more PhosphorusPhosphorus | +1253.3% |
| Contains less SodiumSodium | -67.5% |
| Contains more ManganeseManganese | +36.4% |
| Contains more SeleniumSelenium | +65.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1800% |
| Contains more Vitamin B3Vitamin B3 | +1864.8% |
| Contains more Vitamin B5Vitamin B5 | +80426.3% |
| Contains more Vitamin B6Vitamin B6 | +4800% |
| Contains more Vitamin B12Vitamin B12 | +911.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +5827.3% |
| Contains more Vitamin B2Vitamin B2 | +575.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 153mg | 0.19mg | 3056% |
| Vitamin B12 | 0.91µg | 0.09µg | 34% |
| Vitamin B2 | 0.065mg | 0.439mg | 29% |
| Phosphorus | 203mg | 15mg | 27% |
| Selenium | 33.1µg | 20µg | 24% |
| Vitamin B6 | 0.245mg | 0.005mg | 18% |
| Cholesterol | 43mg | 0mg | 14% |
| Protein | 17.81g | 10.9g | 14% |
| Choline | 65.2mg | 1.1mg | 12% |
| Vitamin B3 | 2.063mg | 0.105mg | 12% |
| Potassium | 413mg | 163mg | 7% |
| Vitamin B1 | 0.076mg | 0.004mg | 6% |
| Magnesium | 32mg | 11mg | 5% |
| Vitamin D | 36IU | 0IU | 5% |
| Sodium | 54mg | 166mg | 5% |
| Vitamin D | 0.9µg | 0µg | 5% |
| Iron | 0.38mg | 0.08mg | 4% |
| Zinc | 0.45mg | 0.03mg | 4% |
| Vitamin E | 0.64mg | 0mg | 4% |
| Polyunsaturated fat | 0.231g | 0g | 2% |
| Calories | 82kcal | 52kcal | 2% |
| Vitamin A | 12µg | 0µg | 1% |
| Copper | 0.028mg | 0.023mg | 1% |
| Calcium | 16mg | 7mg | 1% |
| Folate | 7µg | 4µg | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Saturated fat | 0.131g | 0g | 1% |
| Fats | 0.67g | 0.17g | 1% |
| Carbs | 0g | 0.73g | 0% |
| Net carbs | 0g | 0.73g | N/A |
| Sugar | 0g | 0.71g | N/A |
| Manganese | 0.015mg | 0.011mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Monounsaturated fat | 0.094g | 0g | 0% |
| Tryptophan | 0.199mg | 0.125mg | 0% |
| Threonine | 0.781mg | 0.449mg | 0% |
| Isoleucine | 0.821mg | 0.661mg | 0% |
| Leucine | 1.447mg | 1.016mg | 0% |
| Lysine | 1.635mg | 0.806mg | 0% |
| Methionine | 0.527mg | 0.399mg | 0% |
| Phenylalanine | 0.695mg | 0.686mg | 0% |
| Valine | 0.917mg | 0.809mg | 0% |
| Histidine | 0.524mg | 0.29mg | 0% |
| Fructose | 0.07g | 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
| Contains more ProteinProtein | +63.4% |
| Contains more FatsFats | +294.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +110% |
~equal in
Water
~87.57g