Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cod vs. Orange — In-Depth Nutrition Comparison

Compare

A recap on differences between cod and oranges

  • Cod has more vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and choline; however, oranges are higher in vitamin C and fiber.
  • Cod covers your daily vitamin B5 needs 3055% more than oranges.
  • Oranges have less cholesterol.
  • The glycemic index of oranges is higher.

Food varieties used in this article are Fish, cod, Atlantic, raw and Oranges, raw, all commercial varieties.

Infographic

Cod vs Orange 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
6
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%
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +128.2%
Contains more IronIron +280%
Contains more ZincZinc +542.9%
Contains more PhosphorusPhosphorus +1350%
Contains more SeleniumSelenium +6520%
Contains more CalciumCalcium +150%
Contains more CopperCopper +60.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +66.7%

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
9
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%
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin EVitamin E +255.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +631.6%
Contains more Vitamin B5Vitamin B5 +61100%
Contains more Vitamin B6Vitamin B6 +308.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +676.2%
Contains more Vitamin CVitamin C +5220%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more FolateFolate +328.6%
~equal in Vitamin A ~11µg

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
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1794.7%
Contains more FatsFats +458.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46.7%
~equal in Water ~86.75g

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
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +308.7%
Contains more Poly. FatPolyunsaturated fat +824%
Contains less Sat. FatSaturated fat -88.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Orange
Lower in Cholesterol ok
Lower in Sodium 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 ok

All nutrients comparison - raw data values

Nutrient Cod Orange DV% diff.
Vitamin B5 153mg 0.25mg 3055%
Selenium 33.1µg 0.5µg 59%
Vitamin C 1mg 53.2mg 58%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 0.94g 34%
Phosphorus 203mg 14mg 27%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.06mg 14%
Vitamin B3 2.063mg 0.282mg 11%
Choline 65.2mg 8.4mg 10%
Fiber 0g 2.4g 10%
Potassium 413mg 181mg 7%
Folate 7µg 30µg 6%
Magnesium 32mg 10mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Iron 0.38mg 0.1mg 4%
Carbs 0g 11.75g 4%
Zinc 0.45mg 0.07mg 3%
Vitamin E 0.64mg 0.18mg 3%
Calcium 16mg 40mg 2%
Copper 0.028mg 0.045mg 2%
Sodium 54mg 0mg 2%
Vitamin B2 0.065mg 0.04mg 2%
Calories 82kcal 47kcal 2%
Saturated fat 0.131g 0.015g 1%
Polyunsaturated fat 0.231g 0.025g 1%
Vitamin B1 0.076mg 0.087mg 1%
Fats 0.67g 0.12g 1%
Net carbs 0g 9.35g N/A
Sugar 0g 9.35g N/A
Vitamin A 12µg 11µg 0%
Manganese 0.015mg 0.025mg 0%
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 0.094g 0.023g 0%
Tryptophan 0.199mg 0.009mg 0%
Threonine 0.781mg 0.015mg 0%
Isoleucine 0.821mg 0.025mg 0%
Leucine 1.447mg 0.023mg 0%
Lysine 1.635mg 0.047mg 0%
Methionine 0.527mg 0.02mg 0%
Phenylalanine 0.695mg 0.031mg 0%
Valine 0.917mg 0.04mg 0%
Histidine 0.524mg 0.018mg 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 Orange
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
21%
Orange
Minerals Daily Need Coverage Score
38%
Cod
7%
Orange

Comparison summary

Which food is lower in Cholesterol?
Orange
Orange is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Orange
Orange is lower in Saturated fat (difference - 0.116g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.