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  6. Cod vs. Summer squash

Cod vs. Summer squash — In-Depth Nutrition Comparison

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What are the main differences between cod and summer squash?

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, choline, vitamin B3, and vitamin D, yet summer squash is richer in vitamin C and manganese.
  • Cod's daily need coverage for vitamin B5 is 3057% higher.
  • Summer squash contains less cholesterol.
  • Cod has a lower glycemic index than summer squash.

We used Fish, cod, Atlantic, raw and Squash, summer, all varieties, raw types in this comparison.

Infographic

Cod vs Summer squash 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
5
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +57.6%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +434.2%
Contains more SeleniumSelenium +16450%
Contains more CopperCopper +82.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1066.7%
~equal in Calcium ~15mg
~equal in Iron ~0.35mg

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
9
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B3Vitamin B3 +323.6%
Contains more Vitamin B5Vitamin B5 +98609.7%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +873.1%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin B2Vitamin B2 +118.5%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +314.3%

All nutrients comparison - raw data values

Nutrient Cod Summer squash DV% diff.
Vitamin B5 153mg 0.155mg 3057%
Selenium 33.1µg 0.2µg 60%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.21g 33%
Phosphorus 203mg 38mg 24%
Vitamin C 1mg 17mg 18%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 6.7mg 11%
Vitamin B3 2.063mg 0.487mg 10%
Manganese 0.015mg 0.175mg 7%
Vitamin B2 0.065mg 0.142mg 6%
Folate 7µg 29µg 6%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Potassium 413mg 262mg 4%
Fiber 0g 1.1g 4%
Magnesium 32mg 17mg 4%
Vitamin E 0.64mg 0.12mg 3%
Calories 82kcal 16kcal 3%
Copper 0.028mg 0.051mg 3%
Vitamin B1 0.076mg 0.048mg 2%
Vitamin B6 0.245mg 0.218mg 2%
Vitamin K 0.1µg 3µg 2%
Sodium 54mg 2mg 2%
Fructose 0.95g 1%
Zinc 0.45mg 0.29mg 1%
Carbs 0g 3.35g 1%
Fats 0.67g 0.18g 1%
Polyunsaturated fat 0.231g 0.089g 1%
Net carbs 0g 2.25g N/A
Calcium 16mg 15mg 0%
Iron 0.38mg 0.35mg 0%
Sugar 0g 2.2g N/A
Vitamin A 12µg 10µg 0%
Saturated fat 0.131g 0.044g 0%
Monounsaturated fat 0.094g 0.016g 0%
Tryptophan 0.199mg 0.011mg 0%
Threonine 0.781mg 0.028mg 0%
Isoleucine 0.821mg 0.042mg 0%
Leucine 1.447mg 0.069mg 0%
Lysine 1.635mg 0.065mg 0%
Methionine 0.527mg 0.017mg 0%
Phenylalanine 0.695mg 0.041mg 0%
Valine 0.917mg 0.053mg 0%
Histidine 0.524mg 0.025mg 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
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1371.9%
Contains more FatsFats +272.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.5%
Contains more OtherOther +106.7%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +487.5%
Contains more Poly. FatPolyunsaturated fat +159.6%
Contains less Sat. FatSaturated fat -66.4%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.