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  6. Cod vs. Goat cheese

Cod vs. Goat cheese — In-Depth Nutrition Comparison

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Important differences between cod and goat cheese

  • Cod has more vitamin B5, selenium, and vitamin B12; however, goat cheese has more copper, vitamin B2, vitamin A, calcium, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3056% more.
  • Cod has 9 times more selenium than goat cheese. Cod has 33.1µg of selenium, while goat cheese has 3.8µg.
  • Cod is lower in sodium.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Cheese, goat, semisoft type.

Infographic

Cod vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +161.4%
Contains less SodiumSodium -87%
Contains more SeleniumSelenium +771.1%
Contains more CalciumCalcium +1762.5%
Contains more IronIron +326.3%
Contains more CopperCopper +1914.3%
Contains more ZincZinc +46.7%
Contains more PhosphorusPhosphorus +84.7%
Contains more ManganeseManganese +520%
~equal in Magnesium ~29mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +146.2%
Contains more Vitamin DVitamin D +80%
Contains more Vitamin B3Vitamin B3 +79.7%
Contains more Vitamin B5Vitamin B5 +80426.3%
Contains more Vitamin B6Vitamin B6 +308.3%
Contains more Vitamin B12Vitamin B12 +313.6%
Contains more FolateFolate +250%
Contains more CholineCholine +323.4%
Contains more Vitamin AVitamin A +3291.7%
Contains more Vitamin B2Vitamin B2 +940%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin B1 ~0.072mg

All nutrients comparison - raw data values

Nutrient Cod Goat cheese DV% diff.
Vitamin B5 153mg 0.19mg 3056%
Saturated fat 0.131g 20.639g 93%
Copper 0.028mg 0.564mg 60%
Selenium 33.1µg 3.8µg 53%
Vitamin B2 0.065mg 0.676mg 47%
Fats 0.67g 29.84g 45%
Vitamin A 12µg 407µg 44%
Vitamin B12 0.91µg 0.22µg 29%
Calcium 16mg 298mg 28%
Phosphorus 203mg 375mg 25%
Monounsaturated fat 0.094g 6.808g 17%
Iron 0.38mg 1.62mg 16%
Sodium 54mg 415mg 16%
Vitamin B6 0.245mg 0.06mg 14%
Calories 82kcal 364kcal 14%
Cholesterol 43mg 79mg 12%
Choline 65.2mg 15.4mg 9%
Potassium 413mg 158mg 8%
Protein 17.81g 21.58g 8%
Vitamin B3 2.063mg 1.148mg 6%
Vitamin E 0.64mg 0.26mg 3%
Polyunsaturated fat 0.231g 0.709g 3%
Manganese 0.015mg 0.093mg 3%
Vitamin K 0.1µg 2.5µg 2%
Zinc 0.45mg 0.66mg 2%
Vitamin D 0.9µg 0.5µg 2%
Vitamin D 36IU 22IU 2%
Magnesium 32mg 29mg 1%
Folate 7µg 2µg 1%
Vitamin C 1mg 0mg 1%
Carbs 0g 0.12g 0%
Net carbs 0g 0.12g N/A
Sugar 0g 0.12g N/A
Vitamin B1 0.076mg 0.072mg 0%
Tryptophan 0.199mg 0.227mg 0%
Threonine 0.781mg 0.805mg 0%
Isoleucine 0.821mg 0.893mg 0%
Leucine 1.447mg 1.861mg 0%
Lysine 1.635mg 1.549mg 0%
Methionine 0.527mg 0.575mg 0%
Phenylalanine 0.695mg 0.859mg 0%
Valine 0.917mg 1.485mg 0%
Histidine 0.524mg 0.589mg 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
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more WaterWater +78.4%
Contains more ProteinProtein +21.2%
Contains more FatsFats +4353.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +880%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +7142.6%
Contains more Poly. FatPolyunsaturated fat +206.9%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.