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  6. Cod vs. Chia seeds

Cod vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between cod and chia seeds

  • Cod contains less fiber, manganese, copper, phosphorus, iron, magnesium, calcium, vitamin B1, vitamin B3, and selenium than chia seeds.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of chia seeds is 15.

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

Infographic

Cod vs Chia seeds 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
0
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +3843.8%
Contains more IronIron +1931.6%
Contains more CopperCopper +3200%
Contains more ZincZinc +917.8%
Contains more PhosphorusPhosphorus +323.6%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +18053.3%
Contains more SeleniumSelenium +66.8%
~equal in Potassium ~407mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +715.8%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B3Vitamin B3 +328%
Contains more FolateFolate +600%

All nutrients comparison - raw data values

Nutrient Cod Chia seeds DV% diff.
Vitamin B5 153mg 3060%
Polyunsaturated fat 0.231g 23.665g 156%
Fiber 0g 34.4g 138%
Manganese 0.015mg 2.723mg 118%
Copper 0.028mg 0.924mg 100%
Phosphorus 203mg 860mg 94%
Iron 0.38mg 7.72mg 92%
Magnesium 32mg 335mg 72%
Calcium 16mg 631mg 62%
Fats 0.67g 30.74g 46%
Vitamin B1 0.076mg 0.62mg 45%
Vitamin B3 2.063mg 8.83mg 42%
Selenium 33.1µg 55.2µg 40%
Vitamin B12 0.91µg 0µg 38%
Zinc 0.45mg 4.58mg 38%
Calories 82kcal 486kcal 20%
Vitamin B6 0.245mg 19%
Saturated fat 0.131g 3.33g 15%
Cholesterol 43mg 0mg 14%
Carbs 0g 42.12g 14%
Choline 65.2mg 12%
Folate 7µg 49µg 11%
Vitamin B2 0.065mg 0.17mg 8%
Monounsaturated fat 0.094g 2.309g 6%
Vitamin D 0.9µg 5%
Vitamin D 36IU 5%
Protein 17.81g 16.54g 3%
Sodium 54mg 16mg 2%
Vitamin A 12µg 1%
Vitamin E 0.64mg 0.5mg 1%
Vitamin C 1mg 1.6mg 1%
Net carbs 0g 7.72g N/A
Potassium 413mg 407mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.199mg 0.436mg 0%
Threonine 0.781mg 0.709mg 0%
Isoleucine 0.821mg 0.801mg 0%
Leucine 1.447mg 1.371mg 0%
Lysine 1.635mg 0.97mg 0%
Methionine 0.527mg 0.588mg 0%
Phenylalanine 0.695mg 1.016mg 0%
Valine 0.917mg 0.95mg 0%
Histidine 0.524mg 0.531mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.01g N/A
Omega-6 - Linoleic acid 5.835g 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
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 WaterWater +1300.3%
Contains more FatsFats +4488.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1500%
~equal in Protein ~16.54g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +2356.4%
Contains more Poly. FatPolyunsaturated fat +10144.6%

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. Chia seeds - 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.