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  6. Cod vs. Veggie burger

Cod vs. Veggie burger — In-Depth Nutrition Comparison

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Important differences between cod and veggie burgers

  • Cod has more vitamin B5 and selenium; however, veggie burgers have more vitamin B1, vitamin B12, manganese, folate, iron, fiber, and copper.
  • Cod's daily need coverage for vitamin B5 is 3054% more.
  • Cod is lower in sodium.
  • Veggie burgers have a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Cod vs Veggie burger 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
3
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more PotassiumPotassium +24%
Contains less SodiumSodium -90.5%
Contains more SeleniumSelenium +46.5%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +750%
Contains more IronIron +534.2%
Contains more CopperCopper +614.3%
Contains more ZincZinc +180%
Contains more ManganeseManganese +6240%
~equal in Phosphorus ~206mg

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
5
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +178.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +52841.2%
Contains more CholineCholine +236.1%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B1Vitamin B1 +3388.2%
Contains more Vitamin B2Vitamin B2 +275.4%
Contains more Vitamin B3Vitamin B3 +81.9%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more Vitamin B12Vitamin B12 +120.9%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +1671.4%

All nutrients comparison - raw data values

Nutrient Cod Veggie burger DV% diff.
Vitamin B5 153mg 0.289mg 3054%
Vitamin B1 0.076mg 2.651mg 215%
Vitamin B12 0.91µg 2.01µg 46%
Manganese 0.015mg 0.951mg 41%
Folate 7µg 124µg 29%
Iron 0.38mg 2.41mg 25%
Sodium 54mg 569mg 22%
Fiber 0g 4.9g 20%
Copper 0.028mg 0.2mg 19%
Selenium 33.1µg 22.6µg 19%
Vitamin B2 0.065mg 0.244mg 14%
Cholesterol 43mg 5mg 13%
Calcium 16mg 136mg 12%
Polyunsaturated fat 0.231g 2.023g 12%
Vitamin B3 2.063mg 3.753mg 11%
Fats 0.67g 6.3g 9%
Choline 65.2mg 19.4mg 8%
Zinc 0.45mg 1.26mg 7%
Magnesium 32mg 56mg 6%
Saturated fat 0.131g 1.44g 6%
Calories 82kcal 177kcal 5%
Vitamin D 0.9µg 0µg 5%
Carbs 0g 14.27g 5%
Vitamin D 36IU 0IU 5%
Vitamin B6 0.245mg 0.303mg 4%
Monounsaturated fat 0.094g 1.778g 4%
Vitamin C 1mg 4.5mg 4%
Protein 17.81g 15.7g 4%
Vitamin K 0.1µg 4.2µg 3%
Vitamin E 0.64mg 0.23mg 3%
Starch 5.78g 2%
Potassium 413mg 333mg 2%
Vitamin A 12µg 1µg 1%
Net carbs 0g 9.37g N/A
Sugar 0g 1.07g N/A
Phosphorus 203mg 206mg 0%
Tryptophan 0.199mg 0.162mg 0%
Threonine 0.781mg 0.605mg 0%
Isoleucine 0.821mg 0.78mg 0%
Leucine 1.447mg 1.399mg 0%
Lysine 1.635mg 1.004mg 0%
Methionine 0.527mg 0.291mg 0%
Phenylalanine 0.695mg 0.885mg 0%
Valine 0.917mg 0.89mg 0%
Histidine 0.524mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.081g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +13.4%
Contains more WaterWater +32.7%
Contains more FatsFats +840.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +740%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +1791.5%
Contains more Poly. FatPolyunsaturated fat +775.8%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.