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  6. Cod vs. White bread

Cod vs. White bread — In-Depth Nutrition Comparison

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The main differences between cod and white bread

  • Cod is richer in vitamin B5, vitamin B12, selenium, and phosphorus, yet white bread is richer in iron, vitamin B1, folate, manganese, and vitamin B3.
  • Daily need coverage for vitamin B5 for cod is 3049% higher.
  • Cod contains less sodium.
  • Cod has a lower glycemic index than white bread.

Food types used in this article are Fish, cod, Atlantic, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Cod vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +227.8%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -89%
Contains more SeleniumSelenium +50.5%
Contains more CalciumCalcium +800%
Contains more IronIron +850%
Contains more CopperCopper +260.7%
Contains more ZincZinc +64.4%
Contains more ManganeseManganese +3473.3%

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
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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +28444.8%
Contains more Vitamin B6Vitamin B6 +181.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +346.6%
Contains more Vitamin B1Vitamin B1 +601.3%
Contains more Vitamin B2Vitamin B2 +273.8%
Contains more Vitamin B3Vitamin B3 +131.7%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +1485.7%

All nutrients comparison - raw data values

Nutrient Cod White bread DV% diff.
Vitamin B5 153mg 0.536mg 3049%
Iron 0.38mg 3.61mg 40%
Vitamin B12 0.91µg 0µg 38%
Vitamin B1 0.076mg 0.533mg 38%
Folate 7µg 111µg 26%
Manganese 0.015mg 0.536mg 23%
Selenium 33.1µg 22µg 20%
Sodium 54mg 490mg 19%
Protein 17.81g 8.85g 18%
Vitamin B3 2.063mg 4.78mg 17%
Carbs 0g 49.42g 16%
Starch 37.17g 15%
Phosphorus 203mg 98mg 15%
Cholesterol 43mg 0mg 14%
Vitamin B2 0.065mg 0.243mg 14%
Calcium 16mg 144mg 13%
Vitamin B6 0.245mg 0.087mg 12%
Fiber 0g 2.7g 11%
Choline 65.2mg 14.6mg 9%
Polyunsaturated fat 0.231g 1.602g 9%
Calories 82kcal 266kcal 9%
Copper 0.028mg 0.101mg 8%
Potassium 413mg 126mg 8%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Fats 0.67g 3.33g 4%
Saturated fat 0.131g 0.698g 3%
Fructose 2.43g 3%
Vitamin E 0.64mg 0.22mg 3%
Zinc 0.45mg 0.74mg 3%
Magnesium 32mg 23mg 2%
Vitamin A 12µg 0µg 1%
Vitamin C 1mg 0mg 1%
Monounsaturated fat 0.094g 0.599g 1%
Net carbs 0g 46.72g N/A
Sugar 0g 5.67g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g 0.001g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +101.2%
Contains more WaterWater +123%
Contains more FatsFats +397%
Contains more CarbsCarbs +∞%
Contains more OtherOther +560%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -81.2%
Contains more Mono. FatMonounsaturated fat +537.2%
Contains more Poly. FatPolyunsaturated fat +593.5%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.