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  6. Cod vs. Wild rice raw

Cod vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between cod and wild rice raw

  • Cod has more vitamin B5, selenium, and vitamin B12; however, wild rice raw is higher in manganese, copper, zinc, magnesium, phosphorus, vitamin B3, and fiber.
  • Cod covers your daily need for vitamin B5, 3039% more than wild rice raw.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Wild rice, raw.

Infographic

Cod vs Wild rice raw 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
1
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +1082.1%
Contains more MagnesiumMagnesium +453.1%
Contains more CalciumCalcium +31.3%
Contains more IronIron +415.8%
Contains more CopperCopper +1771.4%
Contains more ZincZinc +1224.4%
Contains more PhosphorusPhosphorus +113.3%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +8760%
~equal in Potassium ~427mg

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
6
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +14145.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +86.3%
Contains more Vitamin EVitamin E +28.1%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B2Vitamin B2 +303.1%
Contains more Vitamin B3Vitamin B3 +226.4%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +1257.1%

All nutrients comparison - raw data values

Nutrient Cod Wild rice raw DV% diff.
Vitamin B5 153mg 1.074mg 3039%
Manganese 0.015mg 1.329mg 57%
Copper 0.028mg 0.524mg 55%
Selenium 33.1µg 2.8µg 55%
Zinc 0.45mg 5.96mg 50%
Vitamin B12 0.91µg 0µg 38%
Magnesium 32mg 177mg 35%
Phosphorus 203mg 433mg 33%
Vitamin B3 2.063mg 6.733mg 29%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Folate 7µg 95µg 22%
Iron 0.38mg 1.96mg 20%
Vitamin B2 0.065mg 0.262mg 15%
Cholesterol 43mg 0mg 14%
Calories 82kcal 357kcal 14%
Vitamin B6 0.245mg 0.391mg 11%
Protein 17.81g 14.73g 6%
Vitamin D 36IU 0IU 5%
Choline 65.2mg 35mg 5%
Vitamin D 0.9µg 0µg 5%
Polyunsaturated fat 0.231g 0.676g 3%
Vitamin B1 0.076mg 0.115mg 3%
Vitamin K 0.1µg 1.9µg 2%
Sodium 54mg 7mg 2%
Vitamin E 0.64mg 0.82mg 1%
Vitamin A 12µg 1µg 1%
Calcium 16mg 21mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.67g 1.08g 1%
Net carbs 0g 68.7g N/A
Potassium 413mg 427mg 0%
Sugar 0g 2.5g N/A
Saturated fat 0.131g 0.156g 0%
Monounsaturated fat 0.094g 0.159g 0%
Tryptophan 0.199mg 0.179mg 0%
Threonine 0.781mg 0.469mg 0%
Isoleucine 0.821mg 0.618mg 0%
Leucine 1.447mg 1.018mg 0%
Lysine 1.635mg 0.629mg 0%
Methionine 0.527mg 0.438mg 0%
Phenylalanine 0.695mg 0.721mg 0%
Valine 0.917mg 0.858mg 0%
Histidine 0.524mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +20.9%
Contains more WaterWater +946.6%
Contains more FatsFats +61.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +410%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -16%
Contains more Mono. FatMonounsaturated fat +69.1%
Contains more Poly. FatPolyunsaturated fat +192.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.