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Cod vs. Longan — In-Depth Nutrition Comparison

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What are the differences between cod and longan?

  • Cod is higher in vitamin B12, phosphorus, vitamin B3, and magnesium, yet longan is higher in vitamin C, copper, and vitamin B2.
  • Longan's daily need coverage for vitamin C is 92% more.
  • The amount of cholesterol in longan is lower.
  • The glycemic index of cod is lower.

We used Fish, cod, Atlantic, raw and Longans, raw types in this article.

Infographic

Cod vs Longan 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
7
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%
Longan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +55.3%
Contains more IronIron +192.3%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +866.7%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +503.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +246.7%

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
11
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%
Longan
2
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B3Vitamin B3 +587.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +8300%
Contains more Vitamin B2Vitamin B2 +115.4%

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
Longan
3
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +1259.5%
Contains more FatsFats +570%
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.3%
~equal in Water ~82.75g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Longan DV% diff.
Vitamin B5 153mg 3060%
Vitamin C 1mg 84mg 92%
Selenium 33.1µg 60%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.31g 33%
Phosphorus 203mg 21mg 26%
Vitamin B6 0.245mg 19%
Copper 0.028mg 0.169mg 16%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 12%
Vitamin B3 2.063mg 0.3mg 11%
Vitamin B2 0.065mg 0.14mg 6%
Vitamin D 0.9µg 5%
Magnesium 32mg 10mg 5%
Vitamin D 36IU 5%
Carbs 0g 15.14g 5%
Fiber 0g 1.1g 4%
Potassium 413mg 266mg 4%
Vitamin E 0.64mg 4%
Vitamin B1 0.076mg 0.031mg 4%
Zinc 0.45mg 0.05mg 4%
Iron 0.38mg 0.13mg 3%
Folate 7µg 2%
Sodium 54mg 0mg 2%
Calcium 16mg 1mg 2%
Manganese 0.015mg 0.052mg 2%
Polyunsaturated fat 0.231g 2%
Saturated fat 0.131g 1%
Calories 82kcal 60kcal 1%
Vitamin A 12µg 1%
Fats 0.67g 0.1g 1%
Net carbs 0g 14.04g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.094g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0.034mg 0%
Isoleucine 0.821mg 0.026mg 0%
Leucine 1.447mg 0.054mg 0%
Lysine 1.635mg 0.046mg 0%
Methionine 0.527mg 0.013mg 0%
Phenylalanine 0.695mg 0.03mg 0%
Valine 0.917mg 0.058mg 0%
Histidine 0.524mg 0.012mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Longan
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
25%
Longan
Minerals Daily Need Coverage Score
38%
Cod
11%
Longan

Comparison summary

Which food is lower in Cholesterol?
Longan
Longan is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.131g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 45)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.1)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.