Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Seed

Cod vs. Seed — In-Depth Nutrition Comparison

Compare

Differences between Cod and Seed

  • Cod contains less Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, Vitamin B1, Vitamin B3, and Selenium than Seed.
  • Seed's daily need coverage for Fiber is 138% higher.

The food types used in this comparison are Fish, cod, Atlantic, raw and Seeds, chia seeds, dried.

Infographic

Cod vs Seed 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
1
:
9
Seed
Seed
Contains more Calcium +3843.8%
Contains more Iron +1931.6%
Contains more Magnesium +946.9%
Contains more Phosphorus +323.6%
Contains less Sodium -70.4%
Contains more Zinc +917.8%
Contains more Copper +3200%
Contains more Manganese +18053.3%
Contains more Selenium +66.8%
Equal in Potassium - 407
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +3843.8%
Contains more Iron +1931.6%
Contains more Magnesium +946.9%
Contains more Phosphorus +323.6%
Contains less Sodium -70.4%
Contains more Zinc +917.8%
Contains more Copper +3200%
Contains more Manganese +18053.3%
Contains more Selenium +66.8%
Equal in Potassium - 407

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
:
6
Seed
Seed
Contains more Vitamin E +28%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +35%
Contains more Vitamin C +60%
Contains more Vitamin B1 +715.8%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B3 +328%
Contains more Folate +600%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +28%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +35%
Contains more Vitamin C +60%
Contains more Vitamin B1 +715.8%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B3 +328%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Seed
Seed
Contains more Water +1300.3%
Contains more Fats +4488.1%
Contains more Carbs +∞%
Contains more Other +1500%
Equal in Protein - 16.54
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1300.3%
Contains more Fats +4488.1%
Contains more Carbs +∞%
Contains more Other +1500%
Equal in Protein - 16.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Seed
Seed
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2356.4%
Contains more Polyunsaturated fat +10144.6%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +2356.4%
Contains more Polyunsaturated fat +10144.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Seed Opinion
Net carbs 0g 7.72g Seed
Protein 17.81g 16.54g Cod
Fats 0.67g 30.74g Seed
Carbs 0g 42.12g Seed
Calories 82kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 16mg 631mg Seed
Iron 0.38mg 7.72mg Seed
Magnesium 32mg 335mg Seed
Phosphorus 203mg 860mg Seed
Potassium 413mg 407mg Cod
Sodium 54mg 16mg Seed
Zinc 0.45mg 4.58mg Seed
Copper 0.028mg 0.924mg Seed
Manganese 0.015mg 2.723mg Seed
Selenium 33.1µg 55.2µg Seed
Vitamin A 40IU 54IU Seed
Vitamin A RAE 12µg Cod
Vitamin E 0.64mg 0.5mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 1mg 1.6mg Seed
Vitamin B1 0.076mg 0.62mg Seed
Vitamin B2 0.065mg 0.17mg Seed
Vitamin B3 2.063mg 8.83mg Seed
Vitamin B5 153mg Cod
Vitamin B6 0.245mg Cod
Folate 7µg 49µg Seed
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.199mg 0.436mg Seed
Threonine 0.781mg 0.709mg Cod
Isoleucine 0.821mg 0.801mg Cod
Leucine 1.447mg 1.371mg Cod
Lysine 1.635mg 0.97mg Cod
Methionine 0.527mg 0.588mg Seed
Phenylalanine 0.695mg 1.016mg Seed
Valine 0.917mg 0.95mg Seed
Histidine 0.524mg 0.531mg Seed
Cholesterol 43mg 0mg Seed
Trans Fat 0.14g Cod
Saturated Fat 0.131g 3.33g Cod
Omega-3 - DHA 0.12g Cod
Omega-3 - EPA 0.064g Cod
Omega-3 - DPA 0.01g Cod
Monounsaturated Fat 0.094g 2.309g Seed
Polyunsaturated fat 0.231g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Seed
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
35%
Seed
Minerals Daily Need Coverage Score
38%
Cod
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 3.199g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 15)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.