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  6. Cod vs. Tomato

Cod vs. Tomato — In-Depth Nutrition Comparison

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The main differences between Cod and Tomato

  • Cod is richer in Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, Choline, and Vitamin B3, yet Tomato is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin B5 from Cod is 3058% higher.
  • Tomato contains less Cholesterol.

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
:
3
Tomato
Tomato
Contains more Calcium +60%
Contains more Iron +40.7%
Contains more Magnesium +190.9%
Contains more Phosphorus +745.8%
Contains more Potassium +74.3%
Contains more Zinc +164.7%
Contains more Selenium +∞%
Contains less Sodium -90.7%
Contains more Copper +110.7%
Contains more Manganese +660%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +60%
Contains more Iron +40.7%
Contains more Magnesium +190.9%
Contains more Phosphorus +745.8%
Contains more Potassium +74.3%
Contains more Zinc +164.7%
Contains more Selenium +∞%
Contains less Sodium -90.7%
Contains more Copper +110.7%
Contains more Manganese +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
8
:
4
Tomato
Tomato
Contains more Vitamin E +18.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +105.4%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +247.3%
Contains more Vitamin B5 +171810.1%
Contains more Vitamin B6 +206.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1982.5%
Contains more Vitamin C +1270%
Contains more Folate +114.3%
Contains more Vitamin K +7800%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin E +18.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +105.4%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +247.3%
Contains more Vitamin B5 +171810.1%
Contains more Vitamin B6 +206.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1982.5%
Contains more Vitamin C +1270%
Contains more Folate +114.3%
Contains more Vitamin K +7800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Tomato
Tomato
Contains more Protein +1923.9%
Contains more Fats +235%
Contains more Carbs +∞%
Contains more Water +16.4%
Contains more Other +70%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +1923.9%
Contains more Fats +235%
Contains more Carbs +∞%
Contains more Water +16.4%
Contains more Other +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Tomato
Tomato
Contains more Monounsaturated Fat +203.2%
Contains more Polyunsaturated fat +178.3%
Contains less Saturated Fat -78.6%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +203.2%
Contains more Polyunsaturated fat +178.3%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 2.69g Tomato
Protein 17.81g 0.88g Cod
Fats 0.67g 0.2g Cod
Carbs 0g 3.89g Tomato
Calories 82kcal 18kcal Cod
Fructose 1.37g Tomato
Sugar 0g 2.63g Cod
Fiber 0g 1.2g Tomato
Calcium 16mg 10mg Cod
Iron 0.38mg 0.27mg Cod
Magnesium 32mg 11mg Cod
Phosphorus 203mg 24mg Cod
Potassium 413mg 237mg Cod
Sodium 54mg 5mg Tomato
Zinc 0.45mg 0.17mg Cod
Copper 0.028mg 0.059mg Tomato
Manganese 0.015mg 0.114mg Tomato
Selenium 33.1µg 0µg Cod
Vitamin A 40IU 833IU Tomato
Vitamin A RAE 12µg 42µg Tomato
Vitamin E 0.64mg 0.54mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 13.7mg Tomato
Vitamin B1 0.076mg 0.037mg Cod
Vitamin B2 0.065mg 0.019mg Cod
Vitamin B3 2.063mg 0.594mg Cod
Vitamin B5 153mg 0.089mg Cod
Vitamin B6 0.245mg 0.08mg Cod
Folate 7µg 15µg Tomato
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 7.9µg Tomato
Tryptophan 0.199mg 0.006mg Cod
Threonine 0.781mg 0.027mg Cod
Isoleucine 0.821mg 0.018mg Cod
Leucine 1.447mg 0.025mg Cod
Lysine 1.635mg 0.027mg Cod
Methionine 0.527mg 0.006mg Cod
Phenylalanine 0.695mg 0.027mg Cod
Valine 0.917mg 0.018mg Cod
Histidine 0.524mg 0.014mg Cod
Cholesterol 43mg 0mg Tomato
Saturated Fat 0.131g 0.028g Tomato
Omega-3 - DHA 0.12g 0g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0g Cod
Monounsaturated Fat 0.094g 0.031g Cod
Polyunsaturated fat 0.231g 0.083g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
790%
Cod
16%
Tomato
Minerals Daily Need Coverage Score
38%
Cod
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 43mg)
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.