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Cod vs. Pilaf — In-Depth Nutrition Comparison

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What are the differences between cod and pilaf?

  • Cod is higher in vitamin B5 and vitamin B12, yet pilaf is higher in folate, vitamin B1, manganese, iron, vitamin B3, and copper.
  • Cod's daily need coverage for vitamin B5 is 3046% more.
  • Cod has 46 times more vitamin B12 than pilaf. While cod has 0.91µg of vitamin B12, pilaf has only 0.02µg.
  • The amount of cholesterol in pilaf is lower.
  • The glycemic index of cod is lower.

We used Fish, cod, Atlantic, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this article.

Infographic

Cod vs Pilaf 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
3
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%
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +119.7%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -95.9%
Contains more CalciumCalcium +418.8%
Contains more IronIron +542.1%
Contains more CopperCopper +492.9%
Contains more ZincZinc +124.4%
Contains more ManganeseManganese +5780%
~equal in Magnesium ~32mg
~equal in Selenium ~32.4µg

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
6
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%
Pilaf
7
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +1500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +21298.6%
Contains more Vitamin B12Vitamin B12 +4450%
Contains more CholineCholine +272.6%
Contains more Vitamin CVitamin C +310%
Contains more Vitamin B1Vitamin B1 +693.4%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B3Vitamin B3 +197%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +2928.6%

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
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +70.9%
Contains more WaterWater +910.2%
Contains more FatsFats +104.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1186.7%

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -57.3%
Contains more Mono. FatMonounsaturated fat +296.8%
Contains more Poly. FatPolyunsaturated fat +63.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Pilaf DV% diff.
Vitamin B5 153mg 0.715mg 3046%
Sodium 54mg 1303mg 54%
Folate 7µg 212µg 51%
Vitamin B1 0.076mg 0.603mg 44%
Manganese 0.015mg 0.882mg 38%
Vitamin B12 0.91µg 0.02µg 37%
Starch 71.23g 29%
Iron 0.38mg 2.44mg 26%
Carbs 0g 76.31g 25%
Vitamin B3 2.063mg 6.127mg 25%
Copper 0.028mg 0.166mg 15%
Protein 17.81g 10.42g 15%
Calories 82kcal 359kcal 14%
Cholesterol 43mg 1mg 14%
Vitamin B6 0.245mg 0.4mg 12%
Choline 65.2mg 17.5mg 9%
Potassium 413mg 188mg 7%
Phosphorus 203mg 154mg 7%
Calcium 16mg 83mg 7%
Fiber 0g 1.2g 5%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Zinc 0.45mg 1.01mg 5%
Vitamin E 0.64mg 0.04mg 4%
Vitamin C 1mg 4.1mg 3%
Vitamin B2 0.065mg 0.087mg 2%
Selenium 33.1µg 32.4µg 1%
Polyunsaturated fat 0.231g 0.377g 1%
Vitamin A 12µg 4µg 1%
Fats 0.67g 1.37g 1%
Saturated fat 0.131g 0.307g 1%
Monounsaturated fat 0.094g 0.373g 1%
Net carbs 0g 75.11g N/A
Magnesium 32mg 32mg 0%
Sugar 0g 1.53g N/A
Vitamin K 0.1µg 0.5µg 0%
Tryptophan 0.199mg 0.086mg 0%
Threonine 0.781mg 0.221mg 0%
Isoleucine 0.821mg 0.279mg 0%
Leucine 1.447mg 0.523mg 0%
Lysine 1.635mg 0.189mg 0%
Methionine 0.527mg 0.145mg 0%
Phenylalanine 0.695mg 0.32mg 0%
Valine 0.917mg 0.374mg 0%
Histidine 0.524mg 0.15mg 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 Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
38%
Cod
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 42mg)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.3)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1249mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.176g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 60)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.