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Cod vs. Maple sugar — In-Depth Nutrition Comparison

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A recap on differences between cod and maple sugar

  • Cod has more vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3; however, maple sugar is higher in manganese, zinc, and iron.
  • Cod covers your daily vitamin B5 needs 3059% more than maple sugar.
  • Maple sugar has less cholesterol.
  • The glycemic index of maple sugar is higher.

Food varieties used in this article are Fish, cod, Atlantic, raw and Sugars, maple.

Infographic

Cod vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +50.7%
Contains more PhosphorusPhosphorus +6666.7%
Contains more SeleniumSelenium +4037.5%
Contains more CalciumCalcium +462.5%
Contains more IronIron +323.7%
Contains more CopperCopper +253.6%
Contains more ZincZinc +1246.7%
Contains less SodiumSodium -79.6%
Contains more ManganeseManganese +29380%

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
13
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +744.4%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +5057.5%
Contains more Vitamin B5Vitamin B5 +318650%
Contains more Vitamin B6Vitamin B6 +8066.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3004.8%

All nutrients comparison - raw data values

Nutrient Cod Maple sugar DV% diff.
Vitamin B5 153mg 0.048mg 3059%
Manganese 0.015mg 4.422mg 192%
Selenium 33.1µg 0.8µg 59%
Zinc 0.45mg 6.06mg 51%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 0.1g 35%
Carbs 0g 90.9g 30%
Phosphorus 203mg 3mg 29%
Vitamin B6 0.245mg 0.003mg 19%
Iron 0.38mg 1.61mg 15%
Calories 82kcal 354kcal 14%
Cholesterol 43mg 0mg 14%
Vitamin B3 2.063mg 0.04mg 13%
Choline 65.2mg 2.1mg 11%
Copper 0.028mg 0.099mg 8%
Calcium 16mg 90mg 7%
Vitamin B1 0.076mg 0.009mg 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin B2 0.065mg 0.013mg 4%
Vitamin E 0.64mg 0mg 4%
Potassium 413mg 274mg 4%
Magnesium 32mg 19mg 3%
Folate 7µg 0µg 2%
Sodium 54mg 11mg 2%
Vitamin A 12µg 0µg 1%
Fats 0.67g 0.2g 1%
Polyunsaturated fat 0.231g 0.1g 1%
Vitamin C 1mg 0mg 1%
Net carbs 0g 90.9g N/A
Sugar 0g 84.87g N/A
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.131g 0.036g 0%
Monounsaturated fat 0.094g 0.064g 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

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +17710%
Contains more FatsFats +235%
Contains more WaterWater +915.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +166.7%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +131%
Contains less Sat. FatSaturated fat -72.5%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.