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Cod vs. Tomato — In-Depth Nutrition Comparison

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The main differences between cod and tomatoes

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, choline, and vitamin B3, yet tomatoes are richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin B5 for cod is 3058% higher.
  • Tomatoes contain less cholesterol.
  • Cod has a lower glycemic index than tomatoes.

Food types used in this article are Fish, cod, Atlantic, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Cod vs Tomato 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
7
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%
Tomato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +40.7%
Contains more ZincZinc +164.7%
Contains more PhosphorusPhosphorus +745.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +110.7%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +660%

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%
Tomato
4
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin EVitamin E +18.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B3Vitamin B3 +247.3%
Contains more Vitamin B5Vitamin B5 +171810.1%
Contains more Vitamin B6Vitamin B6 +206.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +873.1%
Contains more Vitamin CVitamin C +1270%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin KVitamin K +7800%
Contains more FolateFolate +114.3%

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
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +1923.9%
Contains more FatsFats +235%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.4%
Contains more OtherOther +70%

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +203.2%
Contains more Poly. FatPolyunsaturated fat +178.3%
Contains less Sat. FatSaturated fat -78.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Tomato DV% diff.
Vitamin B5 153mg 0.089mg 3058%
Selenium 33.1µg 0µg 60%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 0.88g 34%
Phosphorus 203mg 24mg 26%
Vitamin C 1mg 13.7mg 14%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.08mg 13%
Choline 65.2mg 6.7mg 11%
Vitamin B3 2.063mg 0.594mg 9%
Vitamin K 0.1µg 7.9µg 7%
Vitamin D 36IU 0IU 5%
Magnesium 32mg 11mg 5%
Vitamin D 0.9µg 0µg 5%
Potassium 413mg 237mg 5%
Fiber 0g 1.2g 5%
Vitamin B2 0.065mg 0.019mg 4%
Manganese 0.015mg 0.114mg 4%
Vitamin B1 0.076mg 0.037mg 3%
Calories 82kcal 18kcal 3%
Zinc 0.45mg 0.17mg 3%
Copper 0.028mg 0.059mg 3%
Vitamin A 12µg 42µg 3%
Folate 7µg 15µg 2%
Sodium 54mg 5mg 2%
Fructose 1.37g 2%
Vitamin E 0.64mg 0.54mg 1%
Fats 0.67g 0.2g 1%
Polyunsaturated fat 0.231g 0.083g 1%
Calcium 16mg 10mg 1%
Iron 0.38mg 0.27mg 1%
Carbs 0g 3.89g 1%
Net carbs 0g 2.69g N/A
Sugar 0g 2.63g N/A
Saturated fat 0.131g 0.028g 0%
Monounsaturated fat 0.094g 0.031g 0%
Tryptophan 0.199mg 0.006mg 0%
Threonine 0.781mg 0.027mg 0%
Isoleucine 0.821mg 0.018mg 0%
Leucine 1.447mg 0.025mg 0%
Lysine 1.635mg 0.027mg 0%
Methionine 0.527mg 0.006mg 0%
Phenylalanine 0.695mg 0.027mg 0%
Valine 0.917mg 0.018mg 0%
Histidine 0.524mg 0.014mg 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 Tomato
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
12%
Tomato
Minerals Daily Need Coverage Score
38%
Cod
9%
Tomato

Comparison summary

Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 0.103g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.63g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.