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Cod vs. Palm oil — In-Depth Nutrition Comparison

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Significant differences between cod and palm oil

  • Cod has more vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and potassium; however, palm oil is richer in vitamin E.
  • Cod covers your daily vitamin B5 needs 3060% more than palm oil.
  • Palm oil contains less cholesterol.

Specific food types used in this comparison are Fish, cod, Atlantic, raw and Oil, palm.

Infographic

Cod vs Palm oil 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
9
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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3700%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
11
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +21633.3%
Contains more Vitamin EVitamin E +2390.6%
Contains more Vitamin KVitamin K +7900%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +14825.4%
~equal in Carbs ~0g

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +39261.7%
Contains more Poly. FatPolyunsaturated fat +3926%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Palm oil DV% diff.
Vitamin B5 153mg 0mg 3060%
Saturated fat 0.131g 49.3g 223%
Fats 0.67g 100g 153%
Vitamin E 0.64mg 15.94mg 102%
Monounsaturated fat 0.094g 37g 92%
Polyunsaturated fat 0.231g 9.3g 60%
Selenium 33.1µg 0µg 60%
Calories 82kcal 884kcal 40%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 0g 36%
Phosphorus 203mg 0mg 29%
Vitamin B6 0.245mg 0mg 19%
Cholesterol 43mg 0mg 14%
Vitamin B3 2.063mg 0mg 13%
Potassium 413mg 0mg 12%
Choline 65.2mg 0.3mg 12%
Magnesium 32mg 0mg 8%
Vitamin K 0.1µg 8µg 7%
Vitamin B1 0.076mg 0mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Vitamin B2 0.065mg 0mg 5%
Iron 0.38mg 0.01mg 5%
Zinc 0.45mg 0mg 4%
Copper 0.028mg 0mg 3%
Calcium 16mg 0mg 2%
Folate 7µg 0µg 2%
Sodium 54mg 0mg 2%
Vitamin C 1mg 0mg 1%
Vitamin A 12µg 0µg 1%
Manganese 0.015mg 1%
Tryptophan 0.199mg 0mg 0%
Threonine 0.781mg 0mg 0%
Isoleucine 0.821mg 0mg 0%
Leucine 1.447mg 0mg 0%
Lysine 1.635mg 0mg 0%
Methionine 0.527mg 0mg 0%
Phenylalanine 0.695mg 0mg 0%
Valine 0.917mg 0mg 0%
Histidine 0.524mg 0mg 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 Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
26%
Palm oil
Minerals Daily Need Coverage Score
38%
Cod
0%
Palm oil

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 49.169g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.7)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.