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  6. Cod vs. Welsh onion

Cod vs. Welsh onion — In-Depth Nutrition Comparison

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How are cod and welsh onion different?

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and choline, while welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Cod covers your daily need for vitamin B5, 3057% more than welsh onion.
  • Welsh onion is lower in cholesterol.
  • Welsh onion has a higher glycemic index (39) than cod (0).

Fish, cod, Atlantic, raw and Onions, welsh, raw types were used in this article.

Infographic

Cod vs Welsh onion 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
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +94.8%
Contains more PhosphorusPhosphorus +314.3%
Contains more SeleniumSelenium +5416.7%
Contains more CalciumCalcium +12.5%
Contains more IronIron +221.1%
Contains more CopperCopper +150%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +813.3%

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
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%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B5Vitamin B5 +90432.5%
Contains more Vitamin B6Vitamin B6 +240.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1130.2%
Contains more Vitamin CVitamin C +2600%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin KVitamin K +193300%
Contains more FolateFolate +128.6%

All nutrients comparison - raw data values

Nutrient Cod Welsh onion DV% diff.
Vitamin B5 153mg 0.169mg 3057%
Vitamin K 0.1µg 193.4µg 161%
Selenium 33.1µg 0.6µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.9g 32%
Vitamin C 1mg 27mg 29%
Phosphorus 203mg 49mg 22%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.072mg 13%
Choline 65.2mg 5.3mg 11%
Iron 0.38mg 1.22mg 11%
Vitamin B3 2.063mg 0.4mg 10%
Fiber 0g 2.4g 10%
Potassium 413mg 212mg 6%
Vitamin D 0.9µg 0µg 5%
Copper 0.028mg 0.07mg 5%
Manganese 0.015mg 0.137mg 5%
Vitamin D 36IU 0IU 5%
Vitamin B2 0.065mg 0.09mg 2%
Folate 7µg 16µg 2%
Calories 82kcal 34kcal 2%
Vitamin B1 0.076mg 0.05mg 2%
Sodium 54mg 17mg 2%
Magnesium 32mg 23mg 2%
Carbs 0g 6.5g 2%
Vitamin E 0.64mg 0.51mg 1%
Vitamin A 12µg 1%
Polyunsaturated fat 0.231g 0.156g 1%
Zinc 0.45mg 0.52mg 1%
Fats 0.67g 0.4g 0%
Net carbs 0g 4.1g N/A
Calcium 16mg 18mg 0%
Sugar 0g 2.18g N/A
Saturated fat 0.131g 0.067g 0%
Monounsaturated fat 0.094g 0.056g 0%
Tryptophan 0.199mg 0.021mg 0%
Threonine 0.781mg 0.074mg 0%
Isoleucine 0.821mg 0.081mg 0%
Leucine 1.447mg 0.113mg 0%
Lysine 1.635mg 0.095mg 0%
Methionine 0.527mg 0.021mg 0%
Phenylalanine 0.695mg 0.061mg 0%
Valine 0.917mg 0.084mg 0%
Histidine 0.524mg 0.033mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +837.4%
Contains more FatsFats +67.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.4%
Contains more OtherOther +133.3%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +67.9%
Contains more Poly. FatPolyunsaturated fat +48.1%
Contains less Sat. FatSaturated fat -48.9%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.