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  6. Cod vs. Mango

Cod vs. Mango — In-Depth Nutrition Comparison

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Differences between Cod and Mango

  • Cod has more Vitamin B5, Selenium, Vitamin B12, Phosphorus, Choline, and Vitamin B6, while Mango has more Vitamin C, Copper, and Folate.
  • Cod's daily need coverage for Vitamin B5 is 3056% higher.
  • The amount of Cholesterol in Mango is lower.

The food types used in this comparison are Fish, cod, Atlantic, raw and Mangos, raw.

Infographic

Cod vs Mango 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
:
3
Mango
Mango
Contains more Calcium +45.5%
Contains more Iron +137.5%
Contains more Magnesium +220%
Contains more Phosphorus +1350%
Contains more Potassium +145.8%
Contains more Zinc +400%
Contains more Selenium +5416.7%
Contains less Sodium -98.1%
Contains more Copper +296.4%
Contains more Manganese +320%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +45.5%
Contains more Iron +137.5%
Contains more Magnesium +220%
Contains more Phosphorus +1350%
Contains more Potassium +145.8%
Contains more Zinc +400%
Contains more Selenium +5416.7%
Contains less Sodium -98.1%
Contains more Copper +296.4%
Contains more Manganese +320%

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
:
5
Mango
Mango
Contains more Vitamin D +∞%
Contains more Vitamin B1 +171.4%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B3 +208.4%
Contains more Vitamin B5 +77565%
Contains more Vitamin B6 +105.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2605%
Contains more Vitamin E +40.6%
Contains more Vitamin C +3540%
Contains more Folate +514.3%
Contains more Vitamin K +4100%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +171.4%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B3 +208.4%
Contains more Vitamin B5 +77565%
Contains more Vitamin B6 +105.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2605%
Contains more Vitamin E +40.6%
Contains more Vitamin C +3540%
Contains more Folate +514.3%
Contains more Vitamin K +4100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Mango
Mango
Contains more Protein +2072%
Contains more Fats +76.3%
Contains more Carbs +∞%
Contains more Other +20%
Equal in Water - 83.46
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +2072%
Contains more Fats +76.3%
Contains more Carbs +∞%
Contains more Other +20%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Mango
Mango
Contains more Polyunsaturated fat +225.4%
Contains less Saturated Fat -29.8%
Contains more Monounsaturated Fat +48.9%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Polyunsaturated fat +225.4%
Contains less Saturated Fat -29.8%
Contains more Monounsaturated Fat +48.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Mango Opinion
Net carbs 0g 13.38g Mango
Protein 17.81g 0.82g Cod
Fats 0.67g 0.38g Cod
Carbs 0g 14.98g Mango
Calories 82kcal 60kcal Cod
Fructose 4.68g Mango
Sugar 0g 13.66g Cod
Fiber 0g 1.6g Mango
Calcium 16mg 11mg Cod
Iron 0.38mg 0.16mg Cod
Magnesium 32mg 10mg Cod
Phosphorus 203mg 14mg Cod
Potassium 413mg 168mg Cod
Sodium 54mg 1mg Mango
Zinc 0.45mg 0.09mg Cod
Copper 0.028mg 0.111mg Mango
Manganese 0.015mg 0.063mg Mango
Selenium 33.1µg 0.6µg Cod
Vitamin A 40IU 1082IU Mango
Vitamin A RAE 12µg 54µg Mango
Vitamin E 0.64mg 0.9mg Mango
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 36.4mg Mango
Vitamin B1 0.076mg 0.028mg Cod
Vitamin B2 0.065mg 0.038mg Cod
Vitamin B3 2.063mg 0.669mg Cod
Vitamin B5 153mg 0.197mg Cod
Vitamin B6 0.245mg 0.119mg Cod
Folate 7µg 43µg Mango
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 4.2µg Mango
Tryptophan 0.199mg 0.013mg Cod
Threonine 0.781mg 0.031mg Cod
Isoleucine 0.821mg 0.029mg Cod
Leucine 1.447mg 0.05mg Cod
Lysine 1.635mg 0.066mg Cod
Methionine 0.527mg 0.008mg Cod
Phenylalanine 0.695mg 0.027mg Cod
Valine 0.917mg 0.042mg Cod
Histidine 0.524mg 0.019mg Cod
Cholesterol 43mg 0mg Mango
Saturated Fat 0.131g 0.092g Mango
Omega-3 - DHA 0.12g 0g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0g Cod
Monounsaturated Fat 0.094g 0.14g Mango
Polyunsaturated fat 0.231g 0.071g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
790%
Cod
26%
Mango
Minerals Daily Need Coverage Score
38%
Cod
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 0.039g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.