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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, vitamin A, and copper.
  • Cod's daily need coverage for vitamin B5 is 3056% higher.
  • The amount of cholesterol in mango is lower.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of mango is 51.

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
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%
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +145.8%
Contains more IronIron +137.5%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +1350%
Contains more SeleniumSelenium +5416.7%
Contains more CopperCopper +296.4%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +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
8
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%
Mango
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +208.4%
Contains more Vitamin B5Vitamin B5 +77565%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +757.9%
Contains more Vitamin CVitamin C +3540%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin EVitamin E +40.6%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +514.3%

All nutrients comparison - raw data values

Nutrient Cod Mango DV% diff.
Vitamin B5 153mg 0.197mg 3056%
Selenium 33.1µg 0.6µg 59%
Vitamin C 1mg 36.4mg 39%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 0.82g 34%
Phosphorus 203mg 14mg 27%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.119mg 10%
Choline 65.2mg 7.6mg 10%
Folate 7µg 43µg 9%
Vitamin B3 2.063mg 0.669mg 9%
Copper 0.028mg 0.111mg 9%
Potassium 413mg 168mg 7%
Fructose 4.68g 6%
Fiber 0g 1.6g 6%
Vitamin D 0.9µg 0µg 5%
Magnesium 32mg 10mg 5%
Carbs 0g 14.98g 5%
Vitamin D 36IU 0IU 5%
Vitamin A 12µg 54µg 5%
Vitamin B1 0.076mg 0.028mg 4%
Iron 0.38mg 0.16mg 3%
Zinc 0.45mg 0.09mg 3%
Vitamin K 0.1µg 4.2µg 3%
Manganese 0.015mg 0.063mg 2%
Vitamin E 0.64mg 0.9mg 2%
Sodium 54mg 1mg 2%
Vitamin B2 0.065mg 0.038mg 2%
Polyunsaturated fat 0.231g 0.071g 1%
Calories 82kcal 60kcal 1%
Calcium 16mg 11mg 1%
Fats 0.67g 0.38g 0%
Net carbs 0g 13.38g N/A
Sugar 0g 13.66g N/A
Saturated fat 0.131g 0.092g 0%
Monounsaturated fat 0.094g 0.14g 0%
Tryptophan 0.199mg 0.013mg 0%
Threonine 0.781mg 0.031mg 0%
Isoleucine 0.821mg 0.029mg 0%
Leucine 1.447mg 0.05mg 0%
Lysine 1.635mg 0.066mg 0%
Methionine 0.527mg 0.008mg 0%
Phenylalanine 0.695mg 0.027mg 0%
Valine 0.917mg 0.042mg 0%
Histidine 0.524mg 0.019mg 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
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +2072%
Contains more FatsFats +76.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +20%
~equal in Water ~83.46g

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
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Poly. FatPolyunsaturated fat +225.4%
Contains less Sat. FatSaturated fat -29.8%
Contains more Mono. FatMonounsaturated fat +48.9%

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. 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.