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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.
  • Brown rice has a higher glycemic index than cod.

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
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +380.2%
Contains more PhosphorusPhosphorus +97.1%
Contains more SeleniumSelenium +470.7%
Contains more MagnesiumMagnesium +21.9%
Contains more IronIron +47.4%
Contains more CopperCopper +278.6%
Contains more ZincZinc +57.8%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +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
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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +276.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +40163.2%
Contains more Vitamin B6Vitamin B6 +99.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +608.7%
Contains more Vitamin B1Vitamin B1 +134.2%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +28.6%
~equal in Vitamin B2 ~0.069mg

All nutrients comparison - raw data values

Nutrient Cod Brown rice DV% diff.
Vitamin B5 153mg 0.38mg 3052%
Selenium 33.1µg 5.8µg 50%
Manganese 0.015mg 0.974mg 42%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 2.74g 30%
Phosphorus 203mg 103mg 14%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 9.2mg 10%
Starch 24.79g 10%
Potassium 413mg 86mg 10%
Vitamin B6 0.245mg 0.123mg 9%
Carbs 0g 25.58g 9%
Vitamin B1 0.076mg 0.178mg 9%
Copper 0.028mg 0.106mg 9%
Fiber 0g 1.6g 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin E 0.64mg 0.17mg 3%
Vitamin B3 2.063mg 2.561mg 3%
Calories 82kcal 123kcal 2%
Sodium 54mg 4mg 2%
Zinc 0.45mg 0.71mg 2%
Iron 0.38mg 0.56mg 2%
Magnesium 32mg 39mg 2%
Vitamin A 12µg 0µg 1%
Monounsaturated fat 0.094g 0.369g 1%
Calcium 16mg 3mg 1%
Vitamin C 1mg 0mg 1%
Polyunsaturated fat 0.231g 0.366g 1%
Folate 7µg 9µg 1%
Saturated fat 0.131g 0.26g 1%
Fats 0.67g 0.97g 0%
Net carbs 0g 23.98g N/A
Sugar 0g 0.24g N/A
Vitamin B2 0.065mg 0.069mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.199mg 0.033mg 0%
Threonine 0.781mg 0.095mg 0%
Isoleucine 0.821mg 0.109mg 0%
Leucine 1.447mg 0.214mg 0%
Lysine 1.635mg 0.099mg 0%
Methionine 0.527mg 0.058mg 0%
Phenylalanine 0.695mg 0.133mg 0%
Valine 0.917mg 0.151mg 0%
Histidine 0.524mg 0.066mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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 ProteinProtein +550%
Contains more WaterWater +15.6%
Contains more FatsFats +44.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -49.6%
Contains more Mono. FatMonounsaturated fat +292.6%
Contains more Poly. FatPolyunsaturated fat +58.4%

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.