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  6. Cod vs. Vegetable

Cod vs. Vegetable — In-Depth Nutrition Comparison

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How are Cod and Vegetable different?

  • Cod is higher in Vitamin B5, Selenium, Vitamin B12, Phosphorus, and Vitamin B6, however, Vegetable is richer in Vitamin A RAE, Vitamin K, Fiber, and Manganese.
  • Daily need coverage for Vitamin B5 from Cod is 3057% higher.
  • Vegetable has less Cholesterol.

Fish, cod, Atlantic, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cod vs Vegetable 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
4
:
6
Vegetable
Vegetable
Contains more Magnesium +45.5%
Contains more Phosphorus +298%
Contains more Potassium +144.4%
Contains more Selenium +10933.3%
Contains more Calcium +56.3%
Contains more Iron +115.8%
Contains less Sodium -35.2%
Contains more Copper +196.4%
Contains more Manganese +2426.7%
Equal in Zinc - 0.49
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Magnesium +45.5%
Contains more Phosphorus +298%
Contains more Potassium +144.4%
Contains more Selenium +10933.3%
Contains more Calcium +56.3%
Contains more Iron +115.8%
Contains less Sodium -35.2%
Contains more Copper +196.4%
Contains more Manganese +2426.7%
Equal in Zinc - 0.49

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
:
5
Vegetable
Vegetable
Contains more Vitamin E +68.4%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +142.4%
Contains more Vitamin B5 +101224.5%
Contains more Vitamin B6 +231.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10592.5%
Contains more Vitamin C +220%
Contains more Vitamin B2 +84.6%
Contains more Folate +171.4%
Contains more Vitamin K +23400%
Equal in Vitamin B1 - 0.071
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +68.4%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +142.4%
Contains more Vitamin B5 +101224.5%
Contains more Vitamin B6 +231.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10592.5%
Contains more Vitamin C +220%
Contains more Vitamin B2 +84.6%
Contains more Folate +171.4%
Contains more Vitamin K +23400%
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Vegetable
Vegetable
Contains more Protein +522.7%
Contains more Fats +346.7%
Contains more Carbs +∞%
Contains more Other +123.3%
Equal in Water - 83.23
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +522.7%
Contains more Fats +346.7%
Contains more Carbs +∞%
Contains more Other +123.3%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +840%
Contains more Polyunsaturated fat +220.8%
Contains less Saturated Fat -76.3%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +840%
Contains more Polyunsaturated fat +220.8%
Contains less Saturated Fat -76.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Vegetable
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Vegetable Opinion
Net carbs 0g 8.69g Vegetable
Protein 17.81g 2.86g Cod
Fats 0.67g 0.15g Cod
Carbs 0g 13.09g Vegetable
Calories 82kcal 65kcal Cod
Sugar 0g 3.12g Cod
Fiber 0g 4.4g Vegetable
Calcium 16mg 25mg Vegetable
Iron 0.38mg 0.82mg Vegetable
Magnesium 32mg 22mg Cod
Phosphorus 203mg 51mg Cod
Potassium 413mg 169mg Cod
Sodium 54mg 35mg Vegetable
Zinc 0.45mg 0.49mg Vegetable
Copper 0.028mg 0.083mg Vegetable
Manganese 0.015mg 0.379mg Vegetable
Selenium 33.1µg 0.3µg Cod
Vitamin A 40IU 4277IU Vegetable
Vitamin A RAE 12µg 214µg Vegetable
Vitamin E 0.64mg 0.38mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 3.2mg Vegetable
Vitamin B1 0.076mg 0.071mg Cod
Vitamin B2 0.065mg 0.12mg Vegetable
Vitamin B3 2.063mg 0.851mg Cod
Vitamin B5 153mg 0.151mg Cod
Vitamin B6 0.245mg 0.074mg Cod
Folate 7µg 19µg Vegetable
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 23.5µg Vegetable
Tryptophan 0.199mg 0.029mg Cod
Threonine 0.781mg 0.115mg Cod
Isoleucine 0.821mg 0.139mg Cod
Leucine 1.447mg 0.19mg Cod
Lysine 1.635mg 0.17mg Cod
Methionine 0.527mg 0.034mg Cod
Phenylalanine 0.695mg 0.12mg Cod
Valine 0.917mg 0.149mg Cod
Histidine 0.524mg 0.073mg Cod
Cholesterol 43mg 0mg Vegetable
Saturated Fat 0.131g 0.031g Vegetable
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 0.01g Cod
Polyunsaturated fat 0.231g 0.072g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
38%
Cod
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 19mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.1g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.8)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 66)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.