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Cod vs. Fish sandwich — In-Depth Nutrition Comparison

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Significant differences between cod and fish sandwiches

  • Cod has more vitamin B5, selenium, vitamin B6, and phosphorus; however, fish sandwiches are richer in iron, vitamin K, vitamin B1, manganese, and folate.
  • Cod covers your daily vitamin B5 needs 3053% more than fish sandwiches.
  • Fish sandwiches have 4 times less vitamin B6 than cod. Cod has 0.245mg of vitamin B6, while fish sandwiches have 0.07mg.
  • Cod contains less sodium.
  • Fish sandwiches have a higher glycemic index. The glycemic index of fish sandwiches is 56, while the glycemic index of cod is 0.

Specific food types used in this comparison are Fish, cod, Atlantic, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Cod vs Fish sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +28%
Contains more PotassiumPotassium +100.5%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +83.9%
Contains more CalciumCalcium +131.3%
Contains more IronIron +294.7%
Contains more CopperCopper +167.9%
Contains more ManganeseManganese +1660%
~equal in Zinc ~0.49mg

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
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +16.4%
Contains more Vitamin DVitamin D +350%
Contains more Vitamin B5Vitamin B5 +41251.4%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin B12Vitamin B12 +33.8%
Contains more CholineCholine +125.6%
Contains more Vitamin CVitamin C +80%
Contains more Vitamin B1Vitamin B1 +176.3%
Contains more Vitamin B2Vitamin B2 +115.4%
Contains more Vitamin KVitamin K +13500%
Contains more FolateFolate +557.1%
~equal in Vitamin B3 ~2.15mg

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +73.1%
Contains more WaterWater +67.7%
Contains more FatsFats +1758.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +610%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +2660.6%
Contains more Poly. FatPolyunsaturated fat +2608.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Fish sandwich DV% diff.
Vitamin B5 153mg 0.37mg 3053%
Polyunsaturated fat 0.231g 6.257g 40%
Selenium 33.1µg 18µg 27%
Sodium 54mg 602mg 24%
Fats 0.67g 12.45g 18%
Protein 17.81g 10.29g 15%
Iron 0.38mg 1.5mg 14%
Vitamin B6 0.245mg 0.07mg 13%
Phosphorus 203mg 116mg 12%
Vitamin K 0.1µg 13.6µg 11%
Vitamin B1 0.076mg 0.21mg 11%
Manganese 0.015mg 0.264mg 11%
Folate 7µg 46µg 10%
Vitamin B12 0.91µg 0.68µg 10%
Calories 82kcal 257kcal 9%
Carbs 0g 26.69g 9%
Saturated fat 0.131g 1.949g 8%
Choline 65.2mg 28.9mg 7%
Monounsaturated fat 0.094g 2.595g 6%
Potassium 413mg 206mg 6%
Vitamin B2 0.065mg 0.14mg 6%
Copper 0.028mg 0.075mg 5%
Fiber 0g 1g 4%
Vitamin D 0.9µg 0.2µg 4%
Vitamin D 36IU 9IU 3%
Cholesterol 43mg 35mg 3%
Fructose 1.47g 2%
Calcium 16mg 37mg 2%
Magnesium 32mg 25mg 2%
Vitamin C 1mg 1.8mg 1%
Vitamin E 0.64mg 0.55mg 1%
Vitamin A 12µg 6µg 1%
Vitamin B3 2.063mg 2.15mg 1%
Net carbs 0g 25.69g N/A
Sugar 0g 3.53g N/A
Zinc 0.45mg 0.49mg 0%
Trans fat 0.08g N/A
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g 0.029g N/A
Omega-3 - DHA 0.12g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.01g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Fish sandwich
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
27%
Fish sandwich
Minerals Daily Need Coverage Score
38%
Cod
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Fish sandwich
Fish sandwich is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 548mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.818g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 56)
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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.