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  6. Cod vs. Winter melon

Cod vs. Winter melon — In-Depth Nutrition Comparison

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How are cod and winter melon different?

  • Cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, potassium, and vitamin B3, while winter melon is higher in vitamin C and fiber.
  • Cod covers your daily need for vitamin B5, 3057% more than winter melon.
  • Winter melon is lower in cholesterol.

Fish, cod, Atlantic, raw and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Cod vs Winter melon 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
6
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +6783.3%
Contains more CopperCopper +21.7%
Contains more PhosphorusPhosphorus +968.4%
Contains less SodiumSodium -51.4%
Contains more SeleniumSelenium +16450%
Contains more CalciumCalcium +18.8%
Contains more ZincZinc +35.6%
Contains more ManganeseManganese +286.7%
~equal in Iron ~0.4mg

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
11
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B5Vitamin B5 +114937.6%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin B2Vitamin B2 +69.2%

All nutrients comparison - raw data values

Nutrient Cod Winter melon DV% diff.
Vitamin B5 153mg 0.133mg 3057%
Selenium 33.1µg 0.2µg 60%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 0.4g 35%
Phosphorus 203mg 19mg 26%
Vitamin B6 0.245mg 0.035mg 16%
Cholesterol 43mg 0mg 14%
Vitamin C 1mg 13mg 13%
Fiber 0g 2.9g 12%
Choline 65.2mg 12%
Potassium 413mg 6mg 12%
Vitamin B3 2.063mg 0.4mg 10%
Vitamin D 0.9µg 0µg 5%
Magnesium 32mg 10mg 5%
Vitamin D 36IU 0IU 5%
Vitamin E 0.64mg 4%
Vitamin B1 0.076mg 0.04mg 3%
Calories 82kcal 13kcal 3%
Vitamin B2 0.065mg 0.11mg 3%
Sodium 54mg 111mg 2%
Manganese 0.015mg 0.058mg 2%
Vitamin A 12µg 0µg 1%
Polyunsaturated fat 0.231g 0.087g 1%
Zinc 0.45mg 0.61mg 1%
Copper 0.028mg 0.023mg 1%
Carbs 0g 3g 1%
Folate 7µg 5µg 1%
Fats 0.67g 0.2g 1%
Saturated fat 0.131g 0.016g 1%
Net carbs 0g 0.1g N/A
Calcium 16mg 19mg 0%
Iron 0.38mg 0.4mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.094g 0.037g 0%
Tryptophan 0.199mg 0.002mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0.009mg 0%
Methionine 0.527mg 0.003mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +4352.5%
Contains more FatsFats +235%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.3%
~equal in Other ~0.3g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +154.1%
Contains more Poly. FatPolyunsaturated fat +165.5%
Contains less Sat. FatSaturated fat -87.8%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.