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Cod vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between cod and soybean raw

  • Cod has more vitamin B5; however, soybean raw is higher in iron, copper, manganese, folate, phosphorus, vitamin B1, vitamin B2, magnesium, and potassium.
  • Cod covers your daily need for vitamin B5, 3044% more than soybean raw.
  • The glycemic index of soybean raw is higher.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Soybeans, mature seeds, raw.

Infographic

Cod vs Soybean raw 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
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +86%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +1631.3%
Contains more PotassiumPotassium +335.1%
Contains more IronIron +4031.6%
Contains more CopperCopper +5821.4%
Contains more ZincZinc +986.7%
Contains more PhosphorusPhosphorus +246.8%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +16680%

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
5
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B5Vitamin B5 +19193.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +32.8%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B2Vitamin B2 +1238.5%
Contains more Vitamin B6Vitamin B6 +53.9%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +5257.1%
Contains more CholineCholine +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +851.1%
Contains more ProteinProtein +104.9%
Contains more FatsFats +2876.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1523.3%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +4585.1%
Contains more Poly. FatPolyunsaturated fat +4772.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Soybean raw DV% diff.
Vitamin B5 153mg 0.793mg 3044%
Iron 0.38mg 15.7mg 192%
Copper 0.028mg 1.658mg 181%
Manganese 0.015mg 2.517mg 109%
Folate 7µg 375µg 92%
Polyunsaturated fat 0.231g 11.255g 73%
Phosphorus 203mg 704mg 72%
Vitamin B1 0.076mg 0.874mg 67%
Vitamin B2 0.065mg 0.87mg 62%
Magnesium 32mg 280mg 59%
Potassium 413mg 1797mg 41%
Zinc 0.45mg 4.89mg 40%
Vitamin K 0.1µg 47µg 39%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 36.49g 37%
Fiber 0g 9.3g 37%
Fats 0.67g 19.94g 30%
Selenium 33.1µg 17.8µg 28%
Calcium 16mg 277mg 26%
Calories 82kcal 446kcal 18%
Cholesterol 43mg 0mg 14%
Saturated fat 0.131g 2.884g 13%
Monounsaturated fat 0.094g 4.404g 11%
Vitamin B6 0.245mg 0.377mg 10%
Carbs 0g 30.16g 10%
Choline 65.2mg 115.9mg 9%
Vitamin C 1mg 6mg 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin B3 2.063mg 1.623mg 3%
Sodium 54mg 2mg 2%
Vitamin E 0.64mg 0.85mg 1%
Vitamin A 12µg 1µg 1%
Net carbs 0g 20.86g N/A
Sugar 0g 7.33g N/A
Tryptophan 0.199mg 0.591mg 0%
Threonine 0.781mg 1.766mg 0%
Isoleucine 0.821mg 1.971mg 0%
Leucine 1.447mg 3.309mg 0%
Lysine 1.635mg 2.706mg 0%
Methionine 0.527mg 0.547mg 0%
Phenylalanine 0.695mg 2.122mg 0%
Valine 0.917mg 2.029mg 0%
Histidine 0.524mg 1.097mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Soybean raw
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
83%
Soybean raw
Minerals Daily Need Coverage Score
38%
Cod
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 52mg)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 2.753g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 14)
Which food is cheaper?
Cod
Cod is cheaper (difference - $2.1)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.