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  6. Cod vs. Flour

Cod vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between cod and flour?

  • Cod is richer in vitamin B5, vitamin B12, and vitamin B6, yet flour is richer in vitamin B1, iron, folate, vitamin B2, manganese, and vitamin B3.
  • Cod's daily need coverage for vitamin B5 is 3051% higher.
  • Flour contains less cholesterol.
  • Cod has a lower glycemic index than flour.

We used Fish, cod, Atlantic, raw and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Cod vs Flour 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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +286%
Contains more PhosphorusPhosphorus +88%
Contains more IronIron +1121.1%
Contains more CopperCopper +414.3%
Contains more ZincZinc +55.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +4446.7%
~equal in Calcium ~15mg
~equal in Selenium ~33.9µg

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
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%
Flour
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +34831.5%
Contains more Vitamin B6Vitamin B6 +456.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +526.9%
Contains more Vitamin B1Vitamin B1 +932.9%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +186.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +2514.3%

All nutrients comparison - raw data values

Nutrient Cod Flour DV% diff.
Vitamin B5 153mg 0.438mg 3051%
Vitamin B1 0.076mg 0.785mg 59%
Iron 0.38mg 4.64mg 53%
Folate 7µg 183µg 44%
Vitamin B12 0.91µg 0µg 38%
Vitamin B2 0.065mg 0.494mg 33%
Manganese 0.015mg 0.682mg 29%
Carbs 0g 76.31g 25%
Vitamin B3 2.063mg 5.904mg 24%
Vitamin B6 0.245mg 0.044mg 15%
Protein 17.81g 10.33g 15%
Phosphorus 203mg 108mg 14%
Calories 82kcal 364kcal 14%
Cholesterol 43mg 0mg 14%
Copper 0.028mg 0.144mg 13%
Fiber 0g 2.7g 11%
Choline 65.2mg 10.4mg 10%
Potassium 413mg 107mg 9%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Vitamin E 0.64mg 0.06mg 4%
Zinc 0.45mg 0.7mg 2%
Sodium 54mg 2mg 2%
Magnesium 32mg 22mg 2%
Vitamin C 1mg 0mg 1%
Polyunsaturated fat 0.231g 0.413g 1%
Vitamin A 12µg 0µg 1%
Selenium 33.1µg 33.9µg 1%
Fats 0.67g 0.98g 0%
Net carbs 0g 73.61g N/A
Calcium 16mg 15mg 0%
Sugar 0g 0.27g N/A
Vitamin K 0.1µg 0.3µg 0%
Saturated fat 0.131g 0.155g 0%
Monounsaturated fat 0.094g 0.087g 0%
Tryptophan 0.199mg 0.127mg 0%
Threonine 0.781mg 0.281mg 0%
Isoleucine 0.821mg 0.357mg 0%
Leucine 1.447mg 0.71mg 0%
Lysine 1.635mg 0.228mg 0%
Methionine 0.527mg 0.183mg 0%
Phenylalanine 0.695mg 0.52mg 0%
Valine 0.917mg 0.415mg 0%
Histidine 0.524mg 0.23mg 0%
Omega-3 - EPA 0.064g 0g 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
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +72.4%
Contains more WaterWater +581.4%
Contains more FatsFats +46.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +53.3%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -15.5%
Contains more Poly. FatPolyunsaturated fat +78.8%
~equal in Monounsaturated fat ~0.087g

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.