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  6. Cod vs. Mashed potato

Cod vs. Mashed potato — In-Depth Nutrition Comparison

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The main differences between cod and mashed potato

  • Cod is richer in selenium, vitamin B12, phosphorus, vitamin B6, choline, vitamin B3, and vitamin D, yet mashed potato is richer in fiber.
  • Daily need coverage for selenium for cod is 59% higher.
  • Cod has a lower glycemic index than mashed potato.

Food types used in this article are Fish, cod, Atlantic, raw and Fast foods, potato, mashed.

Infographic

Cod vs Mashed potato 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +44.4%
Contains more IronIron +22.6%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +244.1%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +4037.5%
Contains more CalciumCalcium +12.5%
Contains more CopperCopper +25%
Contains more ManganeseManganese +553.3%

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
10
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +52.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +91%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +104.2%
Contains more Vitamin B12Vitamin B12 +1200%
Contains more CholineCholine +386.6%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +28.6%

All nutrients comparison - raw data values

Nutrient Cod Mashed potato DV% diff.
Vitamin B5 153mg 3060%
Selenium 33.1µg 0.8µg 59%
Vitamin B12 0.91µg 0.07µg 35%
Protein 17.81g 1.65g 32%
Phosphorus 203mg 59mg 21%
Cholesterol 43mg 0mg 14%
Sodium 54mg 306mg 11%
Vitamin B6 0.245mg 0.12mg 10%
Choline 65.2mg 13.4mg 9%
Polyunsaturated fat 0.231g 1.342g 7%
Vitamin B3 2.063mg 1.08mg 6%
Vitamin K 0.1µg 5.9µg 5%
Vitamin B1 0.076mg 0.015mg 5%
Vitamin D 0.9µg 0µg 5%
Starch 12.1g 5%
Fiber 0g 1.3g 5%
Carbs 0g 14.65g 5%
Vitamin D 36IU 0IU 5%
Potassium 413mg 286mg 4%
Vitamin B2 0.065mg 0.015mg 4%
Manganese 0.015mg 0.098mg 4%
Magnesium 32mg 15mg 4%
Fats 0.67g 2.82g 3%
Vitamin A 12µg 43µg 3%
Zinc 0.45mg 0.22mg 2%
Monounsaturated fat 0.094g 0.72g 2%
Saturated fat 0.131g 0.577g 2%
Copper 0.028mg 0.035mg 1%
Iron 0.38mg 0.31mg 1%
Vitamin E 0.64mg 0.42mg 1%
Vitamin C 1mg 0mg 1%
Folate 7µg 9µg 1%
Calories 82kcal 89kcal 0%
Net carbs 0g 13.35g N/A
Calcium 16mg 18mg 0%
Sugar 0g 0.5g N/A
Trans fat 0.105g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0.064g 0.001g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.01g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +979.4%
Contains more FatsFats +320.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +320%
~equal in Water ~79.62g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +666%
Contains more Poly. FatPolyunsaturated fat +481%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.