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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 potatoes?

  • Cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, and choline, yet potatoes are higher in vitamin C, copper, fiber, and manganese.
  • Cod's daily need coverage for vitamin B5 is 3054% more.
  • The amount of cholesterol in potatoes is lower.
  • The glycemic index of cod 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
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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +256.1%
Contains more SeleniumSelenium +8175%
Contains more IronIron +113.2%
Contains more CopperCopper +292.9%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +1233.3%
~equal in Potassium ~425mg

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
8
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%
Potato
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B3Vitamin B3 +94.4%
Contains more Vitamin B5Vitamin B5 +51764.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +438.8%
Contains more Vitamin CVitamin C +1870%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +114.3%
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Cod Potato DV% diff.
Vitamin B5 153mg 0.295mg 3054%
Selenium 33.1µg 0.4µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2.05g 32%
Vitamin C 1mg 19.7mg 21%
Phosphorus 203mg 57mg 21%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 12.1mg 10%
Copper 0.028mg 0.11mg 9%
Fiber 0g 2.1g 8%
Manganese 0.015mg 0.2mg 8%
Vitamin B3 2.063mg 1.061mg 6%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Iron 0.38mg 0.81mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin B6 0.245mg 0.298mg 4%
Vitamin E 0.64mg 0.01mg 4%
Vitamin B2 0.065mg 0.032mg 3%
Magnesium 32mg 23mg 2%
Folate 7µg 15µg 2%
Sodium 54mg 6mg 2%
Vitamin K 0.1µg 2µg 2%
Zinc 0.45mg 0.3mg 1%
Polyunsaturated fat 0.231g 0.042g 1%
Vitamin A 12µg 0µg 1%
Fats 0.67g 0.09g 1%
Calories 82kcal 77kcal 0%
Net carbs 0g 15.39g N/A
Calcium 16mg 12mg 0%
Potassium 413mg 425mg 0%
Sugar 0g 0.82g N/A
Vitamin B1 0.076mg 0.081mg 0%
Saturated fat 0.131g 0.025g 0%
Monounsaturated fat 0.094g 0.002g 0%
Tryptophan 0.199mg 0.021mg 0%
Threonine 0.781mg 0.067mg 0%
Isoleucine 0.821mg 0.066mg 0%
Leucine 1.447mg 0.098mg 0%
Lysine 1.635mg 0.107mg 0%
Methionine 0.527mg 0.032mg 0%
Phenylalanine 0.695mg 0.081mg 0%
Valine 0.917mg 0.103mg 0%
Histidine 0.524mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
2
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 ProteinProtein +768.8%
Contains more FatsFats +644.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +273.3%
~equal in Water ~79.25g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +4600%
Contains more Poly. FatPolyunsaturated fat +450%
Contains less Sat. FatSaturated fat -80.9%

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.