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  6. Cod vs. White chocolate

Cod vs. White chocolate — In-Depth Nutrition Comparison

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Important differences between cod and white chocolate

  • Cod has more vitamin B5, selenium, vitamin B12, vitamin B6, and vitamin B3; however, white chocolate has more calcium, vitamin B2, and vitamin K.
  • Cod's daily need coverage for vitamin B5 is 3048% more.
  • Cod has 7 times more selenium than white chocolate. Cod has 33.1µg of selenium, while white chocolate has 4.5µg.
  • White chocolate is lower in cholesterol.
  • White chocolate has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Candies, white chocolate.

Infographic

Cod vs White chocolate 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
7
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +44.4%
Contains more IronIron +58.3%
Contains more PhosphorusPhosphorus +15.3%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +87.5%
Contains more SeleniumSelenium +635.6%
Contains more CalciumCalcium +1143.8%
Contains more CopperCopper +114.3%
Contains more ZincZinc +64.4%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B3Vitamin B3 +176.9%
Contains more Vitamin B5Vitamin B5 +25064.5%
Contains more Vitamin B6Vitamin B6 +337.5%
Contains more Vitamin B12Vitamin B12 +62.5%
Contains more CholineCholine +121%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +333.8%
Contains more Vitamin KVitamin K +9000%
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Cod White chocolate DV% diff.
Vitamin B5 153mg 0.608mg 3048%
Saturated fat 0.131g 19.412g 88%
Selenium 33.1µg 4.5µg 52%
Fats 0.67g 32.09g 48%
Protein 17.81g 5.87g 24%
Calories 82kcal 539kcal 23%
Monounsaturated fat 0.094g 9.097g 23%
Carbs 0g 59.24g 20%
Calcium 16mg 199mg 18%
Vitamin B2 0.065mg 0.282mg 17%
Vitamin B6 0.245mg 0.056mg 15%
Vitamin B12 0.91µg 0.56µg 15%
Vitamin K 0.1µg 9.1µg 8%
Vitamin B3 2.063mg 0.745mg 8%
Cholesterol 43mg 21mg 7%
Choline 65.2mg 29.5mg 6%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Polyunsaturated fat 0.231g 1.013g 5%
Magnesium 32mg 12mg 5%
Copper 0.028mg 0.06mg 4%
Potassium 413mg 286mg 4%
Phosphorus 203mg 176mg 4%
Zinc 0.45mg 0.74mg 3%
Sodium 54mg 90mg 2%
Vitamin E 0.64mg 0.96mg 2%
Iron 0.38mg 0.24mg 2%
Vitamin B1 0.076mg 0.063mg 1%
Vitamin C 1mg 0.5mg 1%
Fiber 0g 0.2g 1%
Net carbs 0g 59.04g N/A
Sugar 0g 59g N/A
Vitamin A 12µg 9µg 0%
Manganese 0.015mg 0.008mg 0%
Folate 7µg 7µg 0%
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 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +203.4%
Contains more WaterWater +6147.7%
Contains more FatsFats +4689.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +9577.7%
Contains more Poly. FatPolyunsaturated fat +338.5%

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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.