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  6. Cod vs. Potato

Cod vs. Potato — In-Depth Nutrition Comparison

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What are the differences between Cod and Potato?

  • Cod is higher in Vitamin B5, Selenium, Vitamin B12, Phosphorus, and Choline, yet Potato is higher in Vitamin C, Copper, Fiber, and Manganese.
  • Cod's daily need coverage for Vitamin B5 is 3054% more.
  • The amount of Cholesterol in Potato is lower.

We used Fish, cod, Atlantic, raw and Potatoes, flesh and skin, raw types in this article.

Infographic

Cod vs Potato 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
5
:
5
Potato
Potato
Contains more Calcium +33.3%
Contains more Magnesium +39.1%
Contains more Phosphorus +256.1%
Contains more Zinc +50%
Contains more Selenium +8175%
Contains more Iron +113.2%
Contains less Sodium -88.9%
Contains more Copper +292.9%
Contains more Manganese +1233.3%
Equal in Potassium - 425
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +33.3%
Contains more Magnesium +39.1%
Contains more Phosphorus +256.1%
Contains more Zinc +50%
Contains more Selenium +8175%
Contains more Iron +113.2%
Contains less Sodium -88.9%
Contains more Copper +292.9%
Contains more Manganese +1233.3%
Equal in Potassium - 425

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
7
:
5
Potato
Potato
Contains more Vitamin A +1900%
Contains more Vitamin E +6300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +103.1%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B5 +51764.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1870%
Contains more Vitamin B6 +21.6%
Contains more Folate +114.3%
Contains more Vitamin K +1900%
Equal in Vitamin B1 - 0.081
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +1900%
Contains more Vitamin E +6300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +103.1%
Contains more Vitamin B3 +94.4%
Contains more Vitamin B5 +51764.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1870%
Contains more Vitamin B6 +21.6%
Contains more Folate +114.3%
Contains more Vitamin K +1900%
Equal in Vitamin B1 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
3
:
2
Potato
Potato
Contains more Protein +768.8%
Contains more Fats +644.4%
Contains more Carbs +∞%
Contains more Other +273.3%
Equal in Water - 79.25
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +768.8%
Contains more Fats +644.4%
Contains more Carbs +∞%
Contains more Other +273.3%
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +4600%
Contains more Polyunsaturated fat +450%
Contains less Saturated Fat -80.9%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +4600%
Contains more Polyunsaturated fat +450%
Contains less Saturated Fat -80.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Potato Opinion
Net carbs 0g 15.39g Potato
Protein 17.81g 2.05g Cod
Fats 0.67g 0.09g Cod
Carbs 0g 17.49g Potato
Calories 82kcal 77kcal Cod
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0g 0.82g Cod
Fiber 0g 2.1g Potato
Calcium 16mg 12mg Cod
Iron 0.38mg 0.81mg Potato
Magnesium 32mg 23mg Cod
Phosphorus 203mg 57mg Cod
Potassium 413mg 425mg Potato
Sodium 54mg 6mg Potato
Zinc 0.45mg 0.3mg Cod
Copper 0.028mg 0.11mg Potato
Manganese 0.015mg 0.2mg Potato
Selenium 33.1µg 0.4µg Cod
Vitamin A 40IU 2IU Cod
Vitamin A RAE 12µg 0µg Cod
Vitamin E 0.64mg 0.01mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 19.7mg Potato
Vitamin B1 0.076mg 0.081mg Potato
Vitamin B2 0.065mg 0.032mg Cod
Vitamin B3 2.063mg 1.061mg Cod
Vitamin B5 153mg 0.295mg Cod
Vitamin B6 0.245mg 0.298mg Potato
Folate 7µg 15µg Potato
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 2µg Potato
Tryptophan 0.199mg 0.021mg Cod
Threonine 0.781mg 0.067mg Cod
Isoleucine 0.821mg 0.066mg Cod
Leucine 1.447mg 0.098mg Cod
Lysine 1.635mg 0.107mg Cod
Methionine 0.527mg 0.032mg Cod
Phenylalanine 0.695mg 0.081mg Cod
Valine 0.917mg 0.103mg Cod
Histidine 0.524mg 0.035mg Cod
Cholesterol 43mg 0mg Potato
Saturated Fat 0.131g 0.025g Potato
Omega-3 - DHA 0.12g 0g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0g Cod
Monounsaturated Fat 0.094g 0.002g Cod
Polyunsaturated fat 0.231g 0.042g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
790%
Cod
18%
Potato
Minerals Daily Need Coverage Score
38%
Cod
19%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.106g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.1)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 86)
Which food is richer in minerals?
?
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.
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.