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  6. Cod vs. Tomato sauce

Cod vs. Tomato sauce — In-Depth Nutrition Comparison

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Important differences between cod and tomato sauce

  • Cod has more vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and choline; however, tomato sauce has more copper, vitamin A, and iron.
  • Cod's daily need coverage for vitamin B5 is 3054% more.
  • Tomato sauce is lower in cholesterol.
  • Tomato sauce has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Tomato sauce, canned, no salt added.

Infographic

Cod vs Tomato 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +39.1%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +651.9%
Contains more SeleniumSelenium +5416.7%
Contains more IronIron +152.6%
Contains more CopperCopper +310.7%
Contains less SodiumSodium -79.6%
Contains more ManganeseManganese +653.3%

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
7
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B3Vitamin B3 +108.2%
Contains more Vitamin B5Vitamin B5 +49414.6%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +558.6%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +28.6%
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Cod Tomato sauce DV% diff.
Vitamin B5 153mg 0.309mg 3054%
Selenium 33.1µg 0.6µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.2g 33%
Phosphorus 203mg 27mg 25%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.098mg 11%
Copper 0.028mg 0.115mg 10%
Choline 65.2mg 9.9mg 10%
Vitamin B3 2.063mg 0.991mg 7%
Iron 0.38mg 0.96mg 7%
Vitamin C 1mg 7mg 7%
Fiber 0g 1.5g 6%
Vitamin D 36IU 0IU 5%
Vitamin E 0.64mg 1.44mg 5%
Vitamin D 0.9µg 0µg 5%
Magnesium 32mg 15mg 4%
Vitamin B1 0.076mg 0.024mg 4%
Manganese 0.015mg 0.113mg 4%
Calories 82kcal 24kcal 3%
Potassium 413mg 297mg 3%
Sodium 54mg 11mg 2%
Zinc 0.45mg 0.22mg 2%
Carbs 0g 5.31g 2%
Vitamin K 0.1µg 2.8µg 2%
Fructose 1.67g 2%
Vitamin A 12µg 22µg 1%
Polyunsaturated fat 0.231g 0.121g 1%
Folate 7µg 9µg 1%
Fats 0.67g 0.3g 1%
Net carbs 0g 3.81g N/A
Calcium 16mg 14mg 0%
Sugar 0g 3.56g N/A
Vitamin B2 0.065mg 0.065mg 0%
Saturated fat 0.131g 0.041g 0%
Monounsaturated fat 0.094g 0.044g 0%
Tryptophan 0.199mg 0.009mg 0%
Threonine 0.781mg 0.037mg 0%
Isoleucine 0.821mg 0.025mg 0%
Leucine 1.447mg 0.034mg 0%
Lysine 1.635mg 0.037mg 0%
Methionine 0.527mg 0.008mg 0%
Phenylalanine 0.695mg 0.036mg 0%
Valine 0.917mg 0.025mg 0%
Histidine 0.524mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1384.2%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.4%
Contains more OtherOther +536.7%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +113.6%
Contains more Poly. FatPolyunsaturated fat +90.9%
Contains less Sat. FatSaturated fat -68.7%

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.