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. Soy sauce

Cod vs. Soy sauce — In-Depth Nutrition Comparison

Compare

How are cod and soy sauce different?

  • Cod is richer in vitamin B5, selenium, vitamin B12, and choline, while soy sauce is higher in manganese, iron, magnesium, and vitamin B2.
  • Cod covers your daily need for vitamin B5, 3054% more than soy sauce.
  • Soy sauce is lower in cholesterol.
  • Soy sauce has a higher glycemic index (15) than cod (0).

Fish, cod, Atlantic, raw and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Cod vs Soy sauce 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
3
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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more PhosphorusPhosphorus +22.3%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +6520%
Contains more MagnesiumMagnesium +131.3%
Contains more CalciumCalcium +106.3%
Contains more IronIron +281.6%
Contains more CopperCopper +53.6%
Contains more ZincZinc +93.3%
Contains more ManganeseManganese +6686.7%
~equal in Potassium ~435mg

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
10
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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +130.3%
Contains more Vitamin B5Vitamin B5 +51415.2%
Contains more Vitamin B6Vitamin B6 +65.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +256.3%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more FolateFolate +100%
~equal in Vitamin B3 ~2.196mg

All nutrients comparison - raw data values

Nutrient Cod Soy sauce DV% diff.
Vitamin B5 153mg 0.297mg 3054%
Sodium 54mg 5493mg 236%
Selenium 33.1µg 0.5µg 59%
Manganese 0.015mg 1.018mg 44%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 8.14g 19%
Cholesterol 43mg 0mg 14%
Iron 0.38mg 1.45mg 13%
Magnesium 32mg 74mg 10%
Choline 65.2mg 18.3mg 9%
Vitamin B2 0.065mg 0.165mg 8%
Vitamin B6 0.245mg 0.148mg 7%
Phosphorus 203mg 166mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin E 0.64mg 0mg 4%
Zinc 0.45mg 0.87mg 4%
Vitamin B1 0.076mg 0.033mg 4%
Fiber 0g 0.8g 3%
Carbs 0g 4.93g 2%
Copper 0.028mg 0.043mg 2%
Folate 7µg 14µg 2%
Calcium 16mg 33mg 2%
Vitamin B3 2.063mg 2.196mg 1%
Calories 82kcal 53kcal 1%
Vitamin A 12µg 0µg 1%
Potassium 413mg 435mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.67g 0.57g 0%
Net carbs 0g 4.13g N/A
Sugar 0g 0.4g N/A
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.131g 0.073g 0%
Monounsaturated fat 0.094g 0.088g 0%
Polyunsaturated fat 0.231g 0.263g 0%
Tryptophan 0.199mg 0.096mg 0%
Threonine 0.781mg 0.271mg 0%
Isoleucine 0.821mg 0.318mg 0%
Leucine 1.447mg 0.537mg 0%
Lysine 1.635mg 0.381mg 0%
Methionine 0.527mg 0.097mg 0%
Phenylalanine 0.695mg 0.353mg 0%
Valine 0.917mg 0.332mg 0%
Histidine 0.524mg 0.174mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +118.8%
Contains more FatsFats +17.5%
Contains more WaterWater +14.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4970%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -44.3%
Contains more Poly. FatPolyunsaturated fat +13.9%
~equal in Monounsaturated fat ~0.088g

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.