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  6. Cod vs. Heart of palm

Cod vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between cod and heart of palm?

  • Cod is higher in selenium, vitamin B12, choline, and phosphorus, yet heart of palm is higher in copper, vitamin B6, potassium, zinc, and iron.
  • Heart of palm's daily need coverage for copper is 68% more.
  • The amount of cholesterol in heart of palm is lower.
  • The glycemic index of cod is lower.

We used Fish, cod, Atlantic, raw and Hearts of palm, raw types in this article.

Infographic

Cod vs Heart of palm 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
4
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +220%
Contains more PhosphorusPhosphorus +45%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4628.6%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +337.3%
Contains more IronIron +344.7%
Contains more CopperCopper +2200%
Contains more ZincZinc +728.9%
Contains less SodiumSodium -74.1%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +28%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B3Vitamin B3 +129.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B2Vitamin B2 +176.9%
Contains more Vitamin B6Vitamin B6 +230.6%
Contains more FolateFolate +242.9%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +559.6%
Contains more FatsFats +235%
Contains more WaterWater +16.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +563.3%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +1780%
Contains more Poly. FatPolyunsaturated fat +159.6%
Contains less Sat. FatSaturated fat -64.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Heart of palm
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cod Heart of palm DV% diff.
Vitamin B5 153mg 3060%
Copper 0.028mg 0.644mg 68%
Selenium 33.1µg 0.7µg 59%
Vitamin B6 0.245mg 0.81mg 43%
Potassium 413mg 1806mg 41%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2.7g 30%
Zinc 0.45mg 3.73mg 30%
Iron 0.38mg 1.69mg 16%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 0mg 12%
Carbs 0g 25.61g 9%
Phosphorus 203mg 140mg 9%
Vitamin B2 0.065mg 0.18mg 9%
Vitamin C 1mg 8mg 8%
Vitamin B3 2.063mg 0.9mg 7%
Fiber 0g 1.5g 6%
Magnesium 32mg 10mg 5%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Folate 7µg 24µg 4%
Calories 82kcal 115kcal 2%
Vitamin B1 0.076mg 0.05mg 2%
Sodium 54mg 14mg 2%
Manganese 0.015mg 1%
Vitamin E 0.64mg 0.5mg 1%
Vitamin A 12µg 3µg 1%
Fats 0.67g 0.2g 1%
Polyunsaturated fat 0.231g 0.089g 1%
Net carbs 0g 24.11g N/A
Calcium 16mg 18mg 0%
Sugar 0g 17.16g N/A
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.131g 0.046g 0%
Monounsaturated fat 0.094g 0.005g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 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 Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
38%
Cod
62%
Heart of palm

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.085g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 32)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.