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  6. Cod vs. Wakame

Cod vs. Wakame — In-Depth Nutrition Comparison

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The main differences between cod and wakame

  • Cod is richer in vitamin B5, selenium, vitamin B12, and vitamin B6, yet wakame is richer in manganese, folate, copper, iron, and magnesium.
  • Daily need coverage for vitamin B5 for cod is 3046% higher.
  • Cod contains less sodium.

Food types used in this article are Fish, cod, Atlantic, raw and Seaweed, wakame, raw.

Infographic

Cod vs Wakame 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
5
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%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +726%
Contains more ZincZinc +18.4%
Contains more PhosphorusPhosphorus +153.8%
Contains less SodiumSodium -93.8%
Contains more SeleniumSelenium +4628.6%
Contains more MagnesiumMagnesium +234.4%
Contains more CalciumCalcium +837.5%
Contains more IronIron +473.7%
Contains more CopperCopper +914.3%
Contains more ManganeseManganese +9233.3%

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%
Wakame
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B3Vitamin B3 +28.9%
Contains more Vitamin B5Vitamin B5 +21851.2%
Contains more Vitamin B6Vitamin B6 +12150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +369.1%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +56.3%
Contains more Vitamin B2Vitamin B2 +253.8%
Contains more Vitamin KVitamin K +5200%
Contains more FolateFolate +2700%

All nutrients comparison - raw data values

Nutrient Cod Wakame DV% diff.
Vitamin B5 153mg 0.697mg 3046%
Manganese 0.015mg 1.4mg 60%
Selenium 33.1µg 0.7µg 59%
Folate 7µg 196µg 47%
Vitamin B12 0.91µg 0µg 38%
Sodium 54mg 872mg 36%
Protein 17.81g 3.03g 30%
Copper 0.028mg 0.284mg 28%
Iron 0.38mg 2.18mg 23%
Vitamin B6 0.245mg 0.002mg 19%
Magnesium 32mg 107mg 18%
Phosphorus 203mg 80mg 18%
Cholesterol 43mg 0mg 14%
Calcium 16mg 150mg 13%
Vitamin B2 0.065mg 0.23mg 13%
Potassium 413mg 50mg 11%
Choline 65.2mg 13.9mg 9%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin K 0.1µg 5.3µg 4%
Carbs 0g 9.14g 3%
Vitamin B3 2.063mg 1.6mg 3%
Calories 82kcal 45kcal 2%
Vitamin E 0.64mg 1mg 2%
Vitamin C 1mg 3mg 2%
Fiber 0g 0.5g 2%
Vitamin B1 0.076mg 0.06mg 1%
Vitamin A 12µg 18µg 1%
Zinc 0.45mg 0.38mg 1%
Fats 0.67g 0.64g 0%
Net carbs 0g 8.64g N/A
Sugar 0g 0.65g N/A
Saturated fat 0.131g 0.13g 0%
Monounsaturated fat 0.094g 0.058g 0%
Polyunsaturated fat 0.231g 0.218g 0%
Tryptophan 0.199mg 0.035mg 0%
Threonine 0.781mg 0.165mg 0%
Isoleucine 0.821mg 0.087mg 0%
Leucine 1.447mg 0.257mg 0%
Lysine 1.635mg 0.112mg 0%
Methionine 0.527mg 0.063mg 0%
Phenylalanine 0.695mg 0.112mg 0%
Valine 0.917mg 0.209mg 0%
Histidine 0.524mg 0.015mg 0%
Omega-3 - EPA 0.064g 0.186g 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
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +487.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2300%
~equal in Fats ~0.64g
~equal in Water ~79.99g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +62.1%
~equal in Saturated fat ~0.13g
~equal in Polyunsaturated fat ~0.218g

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.