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Cod vs. Spread — In-Depth Nutrition Comparison

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How are cod and spread different?

  • Cod is richer in vitamin B5, selenium, phosphorus, vitamin B6, and potassium, while spread is higher in copper, vitamin B12, and vitamin B1.
  • Cod covers your daily need for vitamin B5, 3051% more than spread.
  • Cod contains 4 times more potassium than spread. Cod contains 413mg of potassium, while spread contains 110mg.
  • Cod is lower in sodium.

Fish, cod, Atlantic, raw and Sandwich spread, pork, beef types were used in this article.

Infographic

Cod vs Spread 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
6
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%
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +275.5%
Contains more PhosphorusPhosphorus +244.1%
Contains less SodiumSodium -94.7%
Contains more SeleniumSelenium +241.2%
Contains more IronIron +107.9%
Contains more CopperCopper +364.3%
Contains more ZincZinc +126.7%
Contains more ManganeseManganese +73.3%

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
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%
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +35481.4%
Contains more Vitamin B6Vitamin B6 +104.2%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin EVitamin E +171.9%
Contains more Vitamin B1Vitamin B1 +126.3%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B12Vitamin B12 +23.1%
Contains more Vitamin KVitamin K +1500%
~equal in Choline ~62.3mg

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
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +132.5%
Contains more WaterWater +34.7%
Contains more FatsFats +2488.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +826.7%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +7968.1%
Contains more Poly. FatPolyunsaturated fat +1010.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Spread DV% diff.
Vitamin B5 153mg 0.43mg 3051%
Selenium 33.1µg 9.7µg 43%
Sodium 54mg 1013mg 42%
Saturated fat 0.131g 5.977g 27%
Fats 0.67g 17.34g 26%
Phosphorus 203mg 59mg 21%
Protein 17.81g 7.66g 20%
Monounsaturated fat 0.094g 7.584g 19%
Polyunsaturated fat 0.231g 2.565g 16%
Copper 0.028mg 0.13mg 11%
Vitamin B6 0.245mg 0.12mg 10%
Vitamin B12 0.91µg 1.12µg 9%
Potassium 413mg 110mg 9%
Calories 82kcal 235kcal 8%
Vitamin B1 0.076mg 0.172mg 8%
Vitamin E 0.64mg 1.74mg 7%
Magnesium 32mg 8mg 6%
Vitamin B2 0.065mg 0.134mg 5%
Zinc 0.45mg 1.02mg 5%
Iron 0.38mg 0.79mg 5%
Carbs 0g 11.94g 4%
Vitamin A 12µg 26µg 2%
Vitamin B3 2.063mg 1.73mg 2%
Vitamin D 0.9µg 0.6µg 2%
Vitamin D 36IU 22IU 2%
Cholesterol 43mg 38mg 2%
Vitamin C 1mg 0mg 1%
Fiber 0g 0.2g 1%
Vitamin K 0.1µg 1.6µg 1%
Folate 7µg 2µg 1%
Choline 65.2mg 62.3mg 1%
Net carbs 0g 11.74g N/A
Calcium 16mg 12mg 0%
Manganese 0.015mg 0.026mg 0%
Tryptophan 0.199mg 0.082mg 0%
Threonine 0.781mg 0.334mg 0%
Isoleucine 0.821mg 0.334mg 0%
Leucine 1.447mg 0.6mg 0%
Lysine 1.635mg 0.663mg 0%
Methionine 0.527mg 0.196mg 0%
Phenylalanine 0.695mg 0.301mg 0%
Valine 0.917mg 0.356mg 0%
Histidine 0.524mg 0.279mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
30%
Spread
Minerals Daily Need Coverage Score
38%
Cod
33%
Spread

Comparison summary

Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Spread
Spread is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 959mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 5.846g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.