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Cod vs. Matzo — In-Depth Nutrition Comparison

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Important differences between cod and matzo

  • Cod has more vitamin B5, vitamin B12, and phosphorus; however, matzo has more iron, manganese, vitamin B1, vitamin B2, fiber, and vitamin B3.
  • Cod's daily need coverage for vitamin B5 is 3051% more.
  • Matzo is lower in cholesterol.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Crackers, matzo, plain.

Infographic

Cod vs Matzo 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%
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +268.8%
Contains more PhosphorusPhosphorus +128.1%
Contains more IronIron +731.6%
Contains more CopperCopper +114.3%
Contains more ZincZinc +51.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +4233.3%
Contains more SeleniumSelenium +11.5%

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%
Matzo
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 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +34437.2%
Contains more Vitamin B6Vitamin B6 +113%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +503.7%
Contains more Vitamin B1Vitamin B1 +409.2%
Contains more Vitamin B2Vitamin B2 +347.7%
Contains more Vitamin B3Vitamin B3 +88.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +142.9%

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
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +78.1%
Contains more WaterWater +1788.8%
Contains more FatsFats +109%
Contains more CarbsCarbs +∞%
Contains more OtherOther +100%

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
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -42%
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +161%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Matzo DV% diff.
Vitamin B5 153mg 0.443mg 3051%
Vitamin B12 0.91µg 0µg 38%
Iron 0.38mg 3.16mg 35%
Carbs 0g 83.7g 28%
Manganese 0.015mg 0.65mg 28%
Vitamin B1 0.076mg 0.387mg 26%
Vitamin B2 0.065mg 0.291mg 17%
Protein 17.81g 10g 16%
Phosphorus 203mg 89mg 16%
Calories 82kcal 395kcal 16%
Cholesterol 43mg 0mg 14%
Fiber 0g 3g 12%
Vitamin B3 2.063mg 3.892mg 11%
Vitamin B6 0.245mg 0.115mg 10%
Choline 65.2mg 10.8mg 10%
Potassium 413mg 112mg 9%
Selenium 33.1µg 36.9µg 7%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Copper 0.028mg 0.06mg 4%
Vitamin E 0.64mg 0.06mg 4%
Folate 7µg 17µg 3%
Polyunsaturated fat 0.231g 0.603g 2%
Zinc 0.45mg 0.68mg 2%
Magnesium 32mg 25mg 2%
Sodium 54mg 0mg 2%
Fats 0.67g 1.4g 1%
Vitamin C 1mg 0mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 80.7g N/A
Calcium 16mg 13mg 0%
Sugar 0g 0.29g N/A
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.131g 0.226g 0%
Monounsaturated fat 0.094g 0.127g 0%
Tryptophan 0.199mg 0.116mg 0%
Threonine 0.781mg 0.267mg 0%
Isoleucine 0.821mg 0.371mg 0%
Leucine 1.447mg 0.692mg 0%
Lysine 1.635mg 0.193mg 0%
Methionine 0.527mg 0.176mg 0%
Phenylalanine 0.695mg 0.494mg 0%
Valine 0.917mg 0.42mg 0%
Histidine 0.524mg 0.213mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Matzo
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
24%
Matzo
Minerals Daily Need Coverage Score
38%
Cod
51%
Matzo

Comparison summary

Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.095g)
Which food is richer in minerals?
?
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.
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.