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  6. Cod vs. Rice

Cod vs. Rice — In-Depth Nutrition Comparison

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Significant differences between Cod and Rice

  • Cod has more Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, Choline, and Potassium, however, Rice is richer in Manganese, and Folate.
  • Cod covers your daily Vitamin B5 needs 3052% more than Rice.
  • Rice contains less Cholesterol.

Specific food types used in this comparison are Fish, cod, Atlantic, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Cod vs Rice 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
Rice
Rice
Contains more Calcium +60%
Contains more Magnesium +166.7%
Contains more Phosphorus +372.1%
Contains more Potassium +1080%
Contains more Selenium +341.3%
Contains more Iron +215.8%
Contains less Sodium -98.1%
Contains more Copper +146.4%
Contains more Manganese +3046.7%
Equal in Zinc - 0.49
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +60%
Contains more Magnesium +166.7%
Contains more Phosphorus +372.1%
Contains more Potassium +1080%
Contains more Selenium +341.3%
Contains more Iron +215.8%
Contains less Sodium -98.1%
Contains more Copper +146.4%
Contains more Manganese +3046.7%
Equal in Zinc - 0.49

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
10
:
2
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1500%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +39.8%
Contains more Vitamin B5 +39130.8%
Contains more Vitamin B6 +163.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +114.5%
Contains more Folate +728.6%
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1500%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +39.8%
Contains more Vitamin B5 +39130.8%
Contains more Vitamin B6 +163.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +114.5%
Contains more Folate +728.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
3
:
2
Rice
Rice
Contains more Protein +562.1%
Contains more Fats +139.3%
Contains more Water +18.7%
Contains more Carbs +∞%
Contains more Other +40%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +562.1%
Contains more Fats +139.3%
Contains more Water +18.7%
Contains more Carbs +∞%
Contains more Other +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Rice
Rice
Contains more Polyunsaturated fat +203.9%
Contains less Saturated Fat -41.2%
Equal in Monounsaturated Fat - 0.088
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +203.9%
Contains less Saturated Fat -41.2%
Equal in Monounsaturated Fat - 0.088

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Rice
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cod Rice Opinion
Net carbs 0g 27.77g Rice
Protein 17.81g 2.69g Cod
Fats 0.67g 0.28g Cod
Carbs 0g 28.17g Rice
Calories 82kcal 130kcal Rice
Sugar 0g 0.05g Cod
Fiber 0g 0.4g Rice
Calcium 16mg 10mg Cod
Iron 0.38mg 1.2mg Rice
Magnesium 32mg 12mg Cod
Phosphorus 203mg 43mg Cod
Potassium 413mg 35mg Cod
Sodium 54mg 1mg Rice
Zinc 0.45mg 0.49mg Rice
Copper 0.028mg 0.069mg Rice
Manganese 0.015mg 0.472mg Rice
Selenium 33.1µg 7.5µg Cod
Vitamin A 40IU 0IU Cod
Vitamin A RAE 12µg 0µg Cod
Vitamin E 0.64mg 0.04mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.163mg Rice
Vitamin B2 0.065mg 0.013mg Cod
Vitamin B3 2.063mg 1.476mg Cod
Vitamin B5 153mg 0.39mg Cod
Vitamin B6 0.245mg 0.093mg Cod
Folate 7µg 58µg Rice
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 0µg Cod
Tryptophan 0.199mg 0.031mg Cod
Threonine 0.781mg 0.096mg Cod
Isoleucine 0.821mg 0.116mg Cod
Leucine 1.447mg 0.222mg Cod
Lysine 1.635mg 0.097mg Cod
Methionine 0.527mg 0.063mg Cod
Phenylalanine 0.695mg 0.144mg Cod
Valine 0.917mg 0.164mg Cod
Histidine 0.524mg 0.063mg Cod
Cholesterol 43mg 0mg Rice
Saturated Fat 0.131g 0.077g Rice
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 0.088g Cod
Polyunsaturated fat 0.231g 0.076g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Rice
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
13%
Rice
Minerals Daily Need Coverage Score
38%
Cod
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.