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Cod vs. Fontina — In-Depth Nutrition Comparison

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A recap on differences between cod and fontina

  • Cod has more vitamin B5 and selenium; however, fontina is higher in calcium, vitamin B12, zinc, phosphorus, and vitamin A.
  • Cod covers your daily vitamin B5 needs 3051% more than fontina.
  • Fontina contains 2 times less selenium than cod. Cod contains 33.1µg of selenium, while fontina contains 14.5µg.
  • Cod has less cholesterol.
  • The glycemic index of fontina is higher.

Food varieties used in this article are Fish, cod, Atlantic, raw and Cheese, fontina.

Infographic

Cod vs Fontina 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
6
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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +545.3%
Contains more IronIron +65.2%
Contains more CopperCopper +12%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +128.3%
Contains more CalciumCalcium +3337.5%
Contains more ZincZinc +677.8%
Contains more PhosphorusPhosphorus +70.4%
~equal in Manganese ~0.014mg

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
9
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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +137%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B1Vitamin B1 +261.9%
Contains more Vitamin B3Vitamin B3 +1275.3%
Contains more Vitamin B5Vitamin B5 +35564.3%
Contains more Vitamin B6Vitamin B6 +195.2%
Contains more FolateFolate +16.7%
Contains more CholineCholine +323.4%
Contains more Vitamin AVitamin A +2075%
Contains more Vitamin B2Vitamin B2 +213.8%
Contains more Vitamin B12Vitamin B12 +84.6%
Contains more Vitamin KVitamin K +2500%

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more WaterWater +114.2%
Contains more ProteinProtein +43.7%
Contains more FatsFats +4547.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1163.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +9141.5%
Contains more Poly. FatPolyunsaturated fat +616%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Fontina
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Fontina DV% diff.
Vitamin B5 153mg 0.429mg 3051%
Saturated fat 0.131g 19.196g 87%
Calcium 16mg 550mg 53%
Fats 0.67g 31.14g 47%
Selenium 33.1µg 14.5µg 34%
Sodium 54mg 800mg 32%
Vitamin B12 0.91µg 1.68µg 32%
Vitamin A 12µg 261µg 28%
Zinc 0.45mg 3.5mg 28%
Cholesterol 43mg 116mg 24%
Monounsaturated fat 0.094g 8.687g 21%
Phosphorus 203mg 346mg 20%
Protein 17.81g 25.6g 16%
Calories 82kcal 389kcal 15%
Vitamin B6 0.245mg 0.083mg 12%
Vitamin B3 2.063mg 0.15mg 12%
Vitamin B2 0.065mg 0.204mg 11%
Potassium 413mg 64mg 10%
Polyunsaturated fat 0.231g 1.654g 9%
Choline 65.2mg 15.4mg 9%
Vitamin B1 0.076mg 0.021mg 5%
Magnesium 32mg 14mg 4%
Vitamin E 0.64mg 0.27mg 2%
Vitamin D 0.9µg 0.6µg 2%
Iron 0.38mg 0.23mg 2%
Vitamin D 36IU 23IU 2%
Vitamin K 0.1µg 2.6µg 2%
Carbs 0g 1.55g 1%
Vitamin C 1mg 0mg 1%
Net carbs 0g 1.55g N/A
Sugar 0g 1.55g N/A
Copper 0.028mg 0.025mg 0%
Manganese 0.015mg 0.014mg 0%
Folate 7µg 6µg 0%
Tryptophan 0.199mg 0.361mg 0%
Threonine 0.781mg 0.935mg 0%
Isoleucine 0.821mg 1.384mg 0%
Leucine 1.447mg 2.664mg 0%
Lysine 1.635mg 2.328mg 0%
Methionine 0.527mg 0.706mg 0%
Phenylalanine 0.695mg 1.497mg 0%
Valine 0.917mg 1.926mg 0%
Histidine 0.524mg 0.959mg 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 Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
38%
Cod
63%
Fontina

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 73mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 746mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 19.065g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod
Cod is cheaper (difference - $2.2)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.