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Cod vs. Rye — In-Depth Nutrition Comparison

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What are the differences between cod and rye?

  • Cod is higher in vitamin B5, vitamin B1,2, and selenium, yet rye is higher in manganese, fiber, copper, iron, zinc, vitamin B1, and magnesium.
  • Cod's daily need coverage for vitamin B5 is 3031% more.
  • The glycemic index of cod is lower.

We used Fish, cod, Atlantic, raw and Rye grain types in this article.

Infographic

Cod vs Rye infographic
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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
1
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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more SeleniumSelenium +138.1%
Contains more MagnesiumMagnesium +243.8%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +592.1%
Contains more CopperCopper +1210.7%
Contains more ZincZinc +488.9%
Contains more PhosphorusPhosphorus +63.5%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +17080%

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
6
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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +10408.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +114.5%
Contains more Vitamin EVitamin E +32.8%
Contains more Vitamin B1Vitamin B1 +315.8%
Contains more Vitamin B2Vitamin B2 +286.2%
Contains more Vitamin B3Vitamin B3 +107%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +442.9%

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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +72.2%
Contains more WaterWater +666.2%
Contains more FatsFats +143.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +423.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -33.5%
Contains more Mono. FatMonounsaturated fat +121.3%
Contains more Poly. FatPolyunsaturated fat +232%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Rye DV% diff.
Vitamin B5 153mg 1.456mg 3031%
Manganese 0.015mg 2.577mg 111%
Fiber 0g 15.1g 60%
Vitamin B12 0.91µg 0µg 38%
Copper 0.028mg 0.367mg 38%
Selenium 33.1µg 13.9µg 35%
Iron 0.38mg 2.63mg 28%
Carbs 0g 75.86g 25%
Vitamin B1 0.076mg 0.316mg 20%
Zinc 0.45mg 2.65mg 20%
Magnesium 32mg 110mg 19%
Phosphorus 203mg 332mg 18%
Protein 17.81g 10.34g 15%
Vitamin B2 0.065mg 0.251mg 14%
Vitamin B3 2.063mg 4.27mg 14%
Cholesterol 43mg 0mg 14%
Calories 82kcal 338kcal 13%
Folate 7µg 38µg 8%
Choline 65.2mg 30.4mg 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin K 0.1µg 5.9µg 5%
Polyunsaturated fat 0.231g 0.767g 4%
Vitamin B6 0.245mg 0.294mg 4%
Potassium 413mg 510mg 3%
Sodium 54mg 2mg 2%
Vitamin E 0.64mg 0.85mg 1%
Calcium 16mg 24mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.67g 1.63g 1%
Vitamin A 12µg 1µg 1%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Saturated fat 0.131g 0.197g 0%
Monounsaturated fat 0.094g 0.208g 0%
Tryptophan 0.199mg 0.108mg 0%
Threonine 0.781mg 0.289mg 0%
Isoleucine 0.821mg 0.208mg 0%
Leucine 1.447mg 0.563mg 0%
Lysine 1.635mg 0.286mg 0%
Methionine 0.527mg 0.153mg 0%
Phenylalanine 0.695mg 0.435mg 0%
Valine 0.917mg 0.317mg 0%
Histidine 0.524mg 0.189mg 0%
Fructose 0.11g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
731%
Cod
35%
Rye
Minerals Daily Need Coverage Score
38%
Cod
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 52mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.9)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.066g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 34)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.