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  6. Cod vs. Whey

Cod vs. Whey — In-Depth Nutrition Comparison

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How are cod and whey different?

  • Cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, choline, and potassium; however, whey is richer in vitamin B2.
  • Daily need coverage for vitamin B5 for cod is 3052% higher.
  • Cod contains 28 times more vitamin B3 than whey. While cod contains 2.063mg of vitamin B3, whey contains only 0.074mg.
  • Whey has less cholesterol.
  • Cod has a lower glycemic index (0) than whey (43).

Fish, cod, Atlantic, raw and Whey, sweet, fluid are the varieties used in this article.

Infographic

Cod vs Whey 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
8
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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +156.5%
Contains more IronIron +533.3%
Contains more CopperCopper +600%
Contains more ZincZinc +246.2%
Contains more PhosphorusPhosphorus +341.3%
Contains more ManganeseManganese +1400%
Contains more SeleniumSelenium +1642.1%
Contains more CalciumCalcium +193.8%
~equal in Sodium ~54mg

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
12
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%
Whey
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B3Vitamin B3 +2687.8%
Contains more Vitamin B5Vitamin B5 +39847.8%
Contains more Vitamin B6Vitamin B6 +690.3%
Contains more Vitamin B12Vitamin B12 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +307.5%
Contains more Vitamin B2Vitamin B2 +143.1%

All nutrients comparison - raw data values

Nutrient Cod Whey DV% diff.
Vitamin B5 153mg 0.383mg 3052%
Selenium 33.1µg 1.9µg 57%
Protein 17.81g 0.85g 34%
Vitamin B12 0.91µg 0.28µg 26%
Phosphorus 203mg 46mg 22%
Vitamin B6 0.245mg 0.031mg 16%
Cholesterol 43mg 2mg 14%
Vitamin B3 2.063mg 0.074mg 12%
Choline 65.2mg 16mg 9%
Vitamin B2 0.065mg 0.158mg 7%
Potassium 413mg 161mg 7%
Magnesium 32mg 8mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Iron 0.38mg 0.06mg 4%
Vitamin E 0.64mg 0mg 4%
Vitamin B1 0.076mg 0.036mg 3%
Calories 82kcal 27kcal 3%
Zinc 0.45mg 0.13mg 3%
Copper 0.028mg 0.004mg 3%
Calcium 16mg 47mg 3%
Carbs 0g 5.14g 2%
Folate 7µg 1µg 2%
Vitamin A 12µg 3µg 1%
Polyunsaturated fat 0.231g 0.011g 1%
Manganese 0.015mg 0.001mg 1%
Vitamin C 1mg 0.1mg 1%
Fats 0.67g 0.36g 0%
Net carbs 0g 5.14g N/A
Sugar 0g 5.14g N/A
Sodium 54mg 54mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.131g 0.23g 0%
Monounsaturated fat 0.094g 0.1g 0%
Tryptophan 0.199mg 0.013mg 0%
Threonine 0.781mg 0.054mg 0%
Isoleucine 0.821mg 0.047mg 0%
Leucine 1.447mg 0.078mg 0%
Lysine 1.635mg 0.068mg 0%
Methionine 0.527mg 0.016mg 0%
Phenylalanine 0.695mg 0.027mg 0%
Valine 0.917mg 0.046mg 0%
Histidine 0.524mg 0.016mg 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
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1995.3%
Contains more FatsFats +86.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.7%
Contains more OtherOther +76.7%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -43%
Contains more Poly. FatPolyunsaturated fat +2000%
~equal in Monounsaturated fat ~0.1g

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.