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  6. Cod vs. Porridge

Cod vs. Porridge — In-Depth Nutrition Comparison

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How are cod and porridge different?

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, potassium, and vitamin B3, while porridge is higher in iron and calcium.
  • Cod covers your daily need for vitamin B5, 3059% more than porridge.
  • Porridge is lower in cholesterol.
  • Porridge has a higher glycemic index (66) than cod (0).

Fish, cod, Atlantic, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.

Infographic

Cod vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +2481.3%
Contains more ZincZinc +246.2%
Contains more PhosphorusPhosphorus +1253.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1082.1%
Contains more CalciumCalcium +443.8%
Contains more IronIron +884.2%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -88.9%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +38.2%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +296.7%
Contains more Vitamin B5Vitamin B5 +215393%
Contains more Vitamin B6Vitamin B6 +1784.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +71.4%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Porridge DV% diff.
Vitamin B5 153mg 0.071mg 3059%
Selenium 33.1µg 2.8µg 55%
Iron 0.38mg 3.74mg 42%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.44g 33%
Phosphorus 203mg 15mg 27%
Vitamin B6 0.245mg 0.013mg 18%
Cholesterol 43mg 0mg 14%
Potassium 413mg 16mg 12%
Choline 65.2mg 12%
Vitamin B3 2.063mg 0.52mg 10%
Calcium 16mg 87mg 7%
Magnesium 32mg 5mg 6%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin E 0.64mg 0.02mg 4%
Carbs 0g 10.52g 4%
Zinc 0.45mg 0.13mg 3%
Vitamin B2 0.065mg 0.025mg 3%
Calories 82kcal 50kcal 2%
Vitamin B1 0.076mg 0.055mg 2%
Sodium 54mg 6mg 2%
Fiber 0g 0.5g 2%
Manganese 0.015mg 0mg 1%
Folate 7µg 12µg 1%
Vitamin A 12µg 0µg 1%
Fats 0.67g 0.21g 1%
Polyunsaturated fat 0.231g 0.114g 1%
Copper 0.028mg 0.04mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 0g 10.02g N/A
Sugar 0g 0.03g N/A
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.131g 0.033g 0%
Monounsaturated fat 0.094g 0.028g 0%
Tryptophan 0.199mg 0.02mg 0%
Threonine 0.781mg 0.045mg 0%
Isoleucine 0.821mg 0.063mg 0%
Leucine 1.447mg 0.11mg 0%
Lysine 1.635mg 0.037mg 0%
Methionine 0.527mg 0.027mg 0%
Phenylalanine 0.695mg 0.078mg 0%
Valine 0.917mg 0.07mg 0%
Histidine 0.524mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1136.8%
Contains more FatsFats +219%
Contains more OtherOther +36.4%
Contains more CarbsCarbs +∞%
~equal in Water ~87.61g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +235.7%
Contains more Poly. FatPolyunsaturated fat +102.6%
Contains less Sat. FatSaturated fat -74.8%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.