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Cod vs. Garlic powder — In-Depth Nutrition Comparison

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A recap on differences between cod and garlic powder

  • Cod has more vitamin B5 and vitamin B12; however, garlic powder is higher in vitamin B6, iron, copper, manganese, fiber, phosphorus, vitamin B1, and zinc.
  • Cod covers your daily vitamin B5 needs 3045% more than garlic powder.

Food varieties used in this article are Fish, cod, Atlantic, raw and Spices, garlic powder.

Infographic

Cod vs Garlic powder 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
2
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -10%
Contains more SeleniumSelenium +38.5%
Contains more MagnesiumMagnesium +140.6%
Contains more CalciumCalcium +393.8%
Contains more PotassiumPotassium +188.9%
Contains more IronIron +1386.8%
Contains more CopperCopper +1803.6%
Contains more ZincZinc +564.4%
Contains more PhosphorusPhosphorus +103.9%
Contains more ManganeseManganese +6426.7%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +159.2%
Contains more Vitamin B5Vitamin B5 +20492.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +472.4%
Contains more Vitamin B2Vitamin B2 +116.9%
Contains more Vitamin B6Vitamin B6 +575.1%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +571.4%
~equal in Vitamin E ~0.67mg
~equal in Choline ~67.5mg

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% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1159.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1080%
~equal in Protein ~16.55g
~equal in Fats ~0.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Poly. FatPolyunsaturated fat +29.8%
Contains more Mono. FatMonounsaturated fat +22.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Garlic powder
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Garlic powder DV% diff.
Vitamin B5 153mg 0.743mg 3045%
Vitamin B6 0.245mg 1.654mg 108%
Iron 0.38mg 5.65mg 66%
Copper 0.028mg 0.533mg 56%
Manganese 0.015mg 0.979mg 42%
Vitamin B12 0.91µg 0µg 38%
Fiber 0g 9g 36%
Phosphorus 203mg 414mg 30%
Vitamin B1 0.076mg 0.435mg 30%
Carbs 0g 72.73g 24%
Zinc 0.45mg 2.99mg 23%
Potassium 413mg 1193mg 23%
Selenium 33.1µg 23.9µg 17%
Cholesterol 43mg 0mg 14%
Calories 82kcal 331kcal 12%
Magnesium 32mg 77mg 11%
Folate 7µg 47µg 10%
Vitamin B3 2.063mg 0.796mg 8%
Vitamin B2 0.065mg 0.141mg 6%
Calcium 16mg 79mg 6%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Protein 17.81g 16.55g 3%
Vitamin A 12µg 0µg 1%
Saturated fat 0.131g 0.249g 1%
Fats 0.67g 0.73g 0%
Vitamin C 1mg 1.2mg 0%
Net carbs 0g 63.73g N/A
Sugar 0g 2.43g N/A
Sodium 54mg 60mg 0%
Vitamin E 0.64mg 0.67mg 0%
Vitamin K 0.1µg 0.4µg 0%
Choline 65.2mg 67.5mg 0%
Monounsaturated fat 0.094g 0.115g 0%
Polyunsaturated fat 0.231g 0.178g 0%
Tryptophan 0.199mg 0.121mg 0%
Threonine 0.781mg 0.374mg 0%
Isoleucine 0.821mg 0.414mg 0%
Leucine 1.447mg 0.728mg 0%
Lysine 1.635mg 0.768mg 0%
Methionine 0.527mg 0.111mg 0%
Phenylalanine 0.695mg 0.525mg 0%
Valine 0.917mg 0.667mg 0%
Histidine 0.524mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.012g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Garlic powder
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
52%
Garlic powder
Minerals Daily Need Coverage Score
38%
Cod
110%
Garlic powder

Comparison summary

Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is lower in Cholesterol?
Garlic powder
Garlic powder is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 5)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.5)
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.