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Cod vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between cod and garlic

  • Cod has more vitamin B5, vitamin B12, and selenium; however, garlic is richer in vitamin B6, manganese, vitamin C, copper, calcium, and iron.
  • Cod covers your daily vitamin B5 needs 3048% more than garlic.
  • Garlic contains less cholesterol.
  • Garlic has a higher glycemic index. The glycemic index of garlic is 30, while the glycemic index of cod is 0.

Specific food types used in this comparison are Fish, cod, Atlantic, raw and Garlic, raw.

Infographic

Cod vs Garlic 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%
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +28%
Contains more PhosphorusPhosphorus +32.7%
Contains more SeleniumSelenium +133.1%
Contains more CalciumCalcium +1031.3%
Contains more IronIron +347.4%
Contains more CopperCopper +967.9%
Contains more ZincZinc +157.8%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +11046.7%
~equal in Potassium ~401mg

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%
Garlic
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +194.7%
Contains more Vitamin B5Vitamin B5 +25571.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +181%
Contains more Vitamin CVitamin C +3020%
Contains more Vitamin B1Vitamin B1 +163.2%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B6Vitamin B6 +404.1%
Contains more Vitamin KVitamin K +1600%

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
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +180%
Contains more FatsFats +34%
Contains more WaterWater +38.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%

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
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +754.5%
Contains less Sat. FatSaturated fat -32.1%
~equal in Polyunsaturated fat ~0.249g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Garlic DV% diff.
Vitamin B5 153mg 0.596mg 3048%
Vitamin B6 0.245mg 1.235mg 76%
Manganese 0.015mg 1.672mg 72%
Vitamin B12 0.91µg 0µg 38%
Vitamin C 1mg 31.2mg 34%
Selenium 33.1µg 14.2µg 34%
Copper 0.028mg 0.299mg 30%
Protein 17.81g 6.36g 23%
Iron 0.38mg 1.7mg 17%
Calcium 16mg 181mg 17%
Cholesterol 43mg 0mg 14%
Carbs 0g 33.06g 11%
Vitamin B1 0.076mg 0.2mg 10%
Vitamin B3 2.063mg 0.7mg 9%
Fiber 0g 2.1g 8%
Choline 65.2mg 23.2mg 8%
Phosphorus 203mg 153mg 7%
Zinc 0.45mg 1.16mg 6%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin E 0.64mg 0.08mg 4%
Vitamin B2 0.065mg 0.11mg 3%
Calories 82kcal 149kcal 3%
Sodium 54mg 17mg 2%
Magnesium 32mg 25mg 2%
Vitamin A 12µg 0µg 1%
Vitamin K 0.1µg 1.7µg 1%
Folate 7µg 3µg 1%
Fats 0.67g 0.5g 0%
Net carbs 0g 30.96g N/A
Potassium 413mg 401mg 0%
Sugar 0g 1g N/A
Saturated fat 0.131g 0.089g 0%
Monounsaturated fat 0.094g 0.011g 0%
Polyunsaturated fat 0.231g 0.249g 0%
Tryptophan 0.199mg 0.066mg 0%
Threonine 0.781mg 0.157mg 0%
Isoleucine 0.821mg 0.217mg 0%
Leucine 1.447mg 0.308mg 0%
Lysine 1.635mg 0.273mg 0%
Methionine 0.527mg 0.076mg 0%
Phenylalanine 0.695mg 0.183mg 0%
Valine 0.917mg 0.291mg 0%
Histidine 0.524mg 0.113mg 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 Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
38%
Cod
67%
Garlic

Comparison summary

Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.042g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.7)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 30)
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.
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.