Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Prunes

Cod vs. Prunes — In-Depth Nutrition Comparison

Compare

What are the main differences between cod and prunes?

  • Cod is richer in vitamin B5, selenium, vitamin B12, and phosphorus, yet prunes are richer in vitamin K, fiber, copper, vitamin A, and manganese.
  • Cod's daily need coverage for vitamin B5 is 3052% higher.
  • Prunes contain less cholesterol.
  • Cod has a lower glycemic index than prunes.

We used Fish, cod, Atlantic, raw and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Cod vs Prunes 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
2
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%
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more PhosphorusPhosphorus +194.2%
Contains more SeleniumSelenium +10933.3%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +77.2%
Contains more IronIron +144.7%
Contains more CopperCopper +903.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1893.3%
~equal in Zinc ~0.44mg

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%
Prunes
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +48.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +49%
Contains more Vitamin B5Vitamin B5 +36155.9%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +545.5%
Contains more Vitamin AVitamin A +225%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin KVitamin K +59400%
~equal in Vitamin B3 ~1.882mg

All nutrients comparison - raw data values

Nutrient Cod Prunes DV% diff.
Vitamin B5 153mg 0.422mg 3052%
Selenium 33.1µg 0.3µg 60%
Vitamin K 0.1µg 59.5µg 50%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2.18g 31%
Fiber 0g 7.1g 28%
Copper 0.028mg 0.281mg 28%
Carbs 0g 63.88g 21%
Phosphorus 203mg 69mg 19%
Fructose 12.45g 16%
Cholesterol 43mg 0mg 14%
Manganese 0.015mg 0.299mg 12%
Choline 65.2mg 10.1mg 10%
Vitamin B2 0.065mg 0.186mg 9%
Potassium 413mg 732mg 9%
Calories 82kcal 240kcal 8%
Iron 0.38mg 0.93mg 7%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B6 0.245mg 0.205mg 3%
Calcium 16mg 43mg 3%
Vitamin A 12µg 39µg 3%
Vitamin B1 0.076mg 0.051mg 2%
Magnesium 32mg 41mg 2%
Starch 5.11g 2%
Sodium 54mg 2mg 2%
Vitamin E 0.64mg 0.43mg 1%
Vitamin B3 2.063mg 1.882mg 1%
Folate 7µg 4µg 1%
Polyunsaturated fat 0.231g 0.062g 1%
Fats 0.67g 0.38g 0%
Vitamin C 1mg 0.6mg 0%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Zinc 0.45mg 0.44mg 0%
Saturated fat 0.131g 0.088g 0%
Monounsaturated fat 0.094g 0.053g 0%
Tryptophan 0.199mg 0.025mg 0%
Threonine 0.781mg 0.049mg 0%
Isoleucine 0.821mg 0.041mg 0%
Leucine 1.447mg 0.066mg 0%
Lysine 1.635mg 0.05mg 0%
Methionine 0.527mg 0.016mg 0%
Phenylalanine 0.695mg 0.052mg 0%
Valine 0.917mg 0.056mg 0%
Histidine 0.524mg 0.027mg 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

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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +717%
Contains more FatsFats +76.3%
Contains more WaterWater +162.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +780%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +77.4%
Contains more Poly. FatPolyunsaturated fat +272.6%
Contains less Sat. FatSaturated fat -32.8%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.