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  6. Cod vs. Leek

Cod vs. Leek — In-Depth Nutrition Comparison

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Differences between cod and leek

  • Cod has more vitamin B5, selenium, vitamin B12, and phosphorus, while leek has more vitamin K, vitamin A, iron, manganese, and folate.
  • Cod's daily need coverage for vitamin B5 is 3057% higher.
  • The amount of cholesterol in leek is lower.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of leek is 32.

The food types used in this comparison are Fish, cod, Atlantic, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Cod vs Leek 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
5
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%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +129.4%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +480%
Contains more SeleniumSelenium +3210%
Contains more CalciumCalcium +268.8%
Contains more IronIron +452.6%
Contains more CopperCopper +328.6%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +3106.7%

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
7
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%
Leek
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B5Vitamin B5 +109185.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +586.3%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +591.7%
Contains more Vitamin EVitamin E +43.8%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +814.3%
~equal in Vitamin B6 ~0.233mg

All nutrients comparison - raw data values

Nutrient Cod Leek DV% diff.
Vitamin B5 153mg 0.14mg 3057%
Selenium 33.1µg 1µg 58%
Vitamin K 0.1µg 47µg 39%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.5g 33%
Phosphorus 203mg 35mg 24%
Iron 0.38mg 2.1mg 22%
Manganese 0.015mg 0.481mg 20%
Folate 7µg 64µg 14%
Cholesterol 43mg 0mg 14%
Vitamin C 1mg 12mg 12%
Vitamin B3 2.063mg 0.4mg 10%
Choline 65.2mg 9.5mg 10%
Copper 0.028mg 0.12mg 10%
Vitamin A 12µg 83µg 8%
Fiber 0g 1.8g 7%
Potassium 413mg 180mg 7%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Carbs 0g 14.15g 5%
Calcium 16mg 59mg 4%
Zinc 0.45mg 0.12mg 3%
Vitamin B2 0.065mg 0.03mg 3%
Vitamin E 0.64mg 0.92mg 2%
Vitamin B6 0.245mg 0.233mg 1%
Calories 82kcal 61kcal 1%
Vitamin B1 0.076mg 0.06mg 1%
Sodium 54mg 20mg 1%
Magnesium 32mg 28mg 1%
Fats 0.67g 0.3g 1%
Net carbs 0g 12.35g N/A
Sugar 0g 3.9g N/A
Saturated fat 0.131g 0.04g 0%
Monounsaturated fat 0.094g 0.004g 0%
Polyunsaturated fat 0.231g 0.166g 0%
Tryptophan 0.199mg 0.012mg 0%
Threonine 0.781mg 0.063mg 0%
Isoleucine 0.821mg 0.052mg 0%
Leucine 1.447mg 0.096mg 0%
Lysine 1.635mg 0.078mg 0%
Methionine 0.527mg 0.018mg 0%
Phenylalanine 0.695mg 0.055mg 0%
Valine 0.917mg 0.056mg 0%
Histidine 0.524mg 0.025mg 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
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1087.3%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +250%
~equal in Water ~83g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated fat +39.2%
Contains less Sat. FatSaturated fat -69.5%

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.