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  6. Cod vs. Brown rice

Cod vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between Cod and Brown rice

  • Cod has more Vitamin B5, Selenium, Vitamin B12, Phosphorus, Choline, Potassium, and Vitamin B6, however, Brown rice has more Manganese, and Copper.
  • Cod's daily need coverage for Vitamin B5 is 3052% more.
  • Brown rice is lower in Cholesterol.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Rice, brown, long-grain, cooked.

Infographic

Cod vs Brown 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
4
:
6
Brown rice
Brown rice
Contains more Calcium +433.3%
Contains more Phosphorus +97.1%
Contains more Potassium +380.2%
Contains more Selenium +470.7%
Contains more Iron +47.4%
Contains more Magnesium +21.9%
Contains less Sodium -92.6%
Contains more Zinc +57.8%
Contains more Copper +278.6%
Contains more Manganese +6393.3%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +433.3%
Contains more Phosphorus +97.1%
Contains more Potassium +380.2%
Contains more Selenium +470.7%
Contains more Iron +47.4%
Contains more Magnesium +21.9%
Contains less Sodium -92.6%
Contains more Zinc +57.8%
Contains more Copper +278.6%
Contains more Manganese +6393.3%

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
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +276.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +40163.2%
Contains more Vitamin B6 +99.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +134.2%
Contains more Vitamin B3 +24.1%
Contains more Folate +28.6%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.069
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%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +276.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +40163.2%
Contains more Vitamin B6 +99.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +134.2%
Contains more Vitamin B3 +24.1%
Contains more Folate +28.6%
Contains more Vitamin K +100%
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Brown rice
Brown rice
Contains more Protein +550%
Contains more Water +15.6%
Contains more Fats +44.8%
Contains more Carbs +∞%
Contains more Other +46.7%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +550%
Contains more Water +15.6%
Contains more Fats +44.8%
Contains more Carbs +∞%
Contains more Other +46.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -49.6%
Contains more Monounsaturated Fat +292.6%
Contains more Polyunsaturated fat +58.4%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -49.6%
Contains more Monounsaturated Fat +292.6%
Contains more Polyunsaturated fat +58.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Brown rice Opinion
Net carbs 0g 23.98g Brown rice
Protein 17.81g 2.74g Cod
Fats 0.67g 0.97g Brown rice
Carbs 0g 25.58g Brown rice
Calories 82kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0g 0.24g Cod
Fiber 0g 1.6g Brown rice
Calcium 16mg 3mg Cod
Iron 0.38mg 0.56mg Brown rice
Magnesium 32mg 39mg Brown rice
Phosphorus 203mg 103mg Cod
Potassium 413mg 86mg Cod
Sodium 54mg 4mg Brown rice
Zinc 0.45mg 0.71mg Brown rice
Copper 0.028mg 0.106mg Brown rice
Manganese 0.015mg 0.974mg Brown rice
Selenium 33.1µg 5.8µg Cod
Vitamin A 40IU 0IU Cod
Vitamin A RAE 12µg 0µg Cod
Vitamin E 0.64mg 0.17mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.178mg Brown rice
Vitamin B2 0.065mg 0.069mg Brown rice
Vitamin B3 2.063mg 2.561mg Brown rice
Vitamin B5 153mg 0.38mg Cod
Vitamin B6 0.245mg 0.123mg Cod
Folate 7µg 9µg Brown rice
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 0.2µg Brown rice
Tryptophan 0.199mg 0.033mg Cod
Threonine 0.781mg 0.095mg Cod
Isoleucine 0.821mg 0.109mg Cod
Leucine 1.447mg 0.214mg Cod
Lysine 1.635mg 0.099mg Cod
Methionine 0.527mg 0.058mg Cod
Phenylalanine 0.695mg 0.133mg Cod
Valine 0.917mg 0.151mg Cod
Histidine 0.524mg 0.066mg Cod
Cholesterol 43mg 0mg Brown rice
Saturated Fat 0.131g 0.26g Cod
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 0.369g Brown rice
Polyunsaturated fat 0.231g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Brown 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
14%
Brown rice
Minerals Daily Need Coverage Score
38%
Cod
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.129g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 66)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.7)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 43mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.