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Cod vs. Eggnog — In-Depth Nutrition Comparison

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Important differences between cod and eggnog

  • Cod has more vitamin B5, selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, and potassium; however, eggnog has more calcium and vitamin B2.
  • Cod's daily need coverage for vitamin B5 is 3052% more.
  • Cod has 20 times more vitamin B3 than eggnog. Cod has 2.063mg of vitamin B3, while eggnog has 0.105mg.
  • Cod is lower in saturated fat.
  • Eggnog has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Eggnog.

Infographic

Cod vs Eggnog 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
7
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%
Eggnog
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +150.3%
Contains more IronIron +90%
Contains more CopperCopper +115.4%
Contains more PhosphorusPhosphorus +86.2%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +688.1%
Contains more CalciumCalcium +712.5%
~equal in Zinc ~0.46mg
~equal in Sodium ~54mg

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
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%
Eggnog
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin EVitamin E +204.8%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B3Vitamin B3 +1864.8%
Contains more Vitamin B5Vitamin B5 +36590.6%
Contains more Vitamin B6Vitamin B6 +390%
Contains more Vitamin B12Vitamin B12 +102.2%
Contains more FolateFolate +600%
Contains more CholineCholine +24.9%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +391.7%
Contains more Vitamin DVitamin D +33.3%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin KVitamin K +200%

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
Eggnog
4
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +291.4%
Contains more FatsFats +525.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +123.3%
~equal in Water ~82.54g

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
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Poly. FatPolyunsaturated fat +16.7%
Contains more Mono. FatMonounsaturated fat +1285.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Eggnog DV% diff.
Vitamin B5 153mg 0.417mg 3052%
Selenium 33.1µg 4.2µg 53%
Protein 17.81g 4.55g 27%
Vitamin B12 0.91µg 0.45µg 19%
Vitamin B6 0.245mg 0.05mg 15%
Phosphorus 203mg 109mg 13%
Vitamin B3 2.063mg 0.105mg 12%
Calcium 16mg 130mg 11%
Saturated fat 0.131g 2.591g 11%
Vitamin B2 0.065mg 0.19mg 10%
Potassium 413mg 165mg 7%
Cholesterol 43mg 59mg 5%
Vitamin A 12µg 59µg 5%
Fats 0.67g 4.19g 5%
Vitamin B1 0.076mg 0.034mg 4%
Magnesium 32mg 19mg 3%
Vitamin E 0.64mg 0.21mg 3%
Carbs 0g 8.05g 3%
Monounsaturated fat 0.094g 1.302g 3%
Iron 0.38mg 0.2mg 2%
Vitamin D 36IU 49IU 2%
Choline 65.2mg 52.2mg 2%
Folate 7µg 1µg 2%
Vitamin D 0.9µg 1.2µg 2%
Copper 0.028mg 0.013mg 2%
Vitamin C 1mg 1.5mg 1%
Calories 82kcal 88kcal 0%
Net carbs 0g 8.05g N/A
Sugar 0g 8.05g N/A
Zinc 0.45mg 0.46mg 0%
Sodium 54mg 54mg 0%
Manganese 0.015mg 0.005mg 0%
Vitamin K 0.1µg 0.3µg 0%
Polyunsaturated fat 0.231g 0.198g 0%
Tryptophan 0.199mg 0.085mg 0%
Threonine 0.781mg 0.201mg 0%
Isoleucine 0.821mg 0.237mg 0%
Leucine 1.447mg 0.383mg 0%
Lysine 1.635mg 0.257mg 0%
Methionine 0.527mg 0.12mg 0%
Phenylalanine 0.695mg 0.225mg 0%
Valine 0.917mg 0.289mg 0%
Histidine 0.524mg 0.108mg 0%
Fructose 0.04g 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 Eggnog
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
17%
Eggnog
Minerals Daily Need Coverage Score
38%
Cod
17%
Eggnog

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 8.05g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 2.46g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 55)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.7)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (54 mg)
Which food is richer in vitamins?
?
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.