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  6. Cod vs. Yogurt

Cod vs. Yogurt — In-Depth Nutrition Comparison

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Differences between cod and yogurt

  • Cod has more vitamin B5, selenium, vitamin B6, vitamin B3, phosphorus, choline, and potassium, while yogurt has more vitamin B2 and calcium.
  • Cod's daily need coverage for vitamin B5 is 3053% higher.
  • Yogurt contains 10 times less vitamin B3 than cod. Cod contains 2.063mg of vitamin B3, while yogurt contains 0.208mg.
  • The amount of cholesterol in yogurt is lower.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of yogurt is 19.

The food types used in this comparison are Fish, cod, Atlantic, raw and Yogurt, Greek, plain, nonfat.

Infographic

Cod vs Yogurt 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +192.9%
Contains more IronIron +442.9%
Contains more CopperCopper +64.7%
Contains more PhosphorusPhosphorus +50.4%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +241.2%
Contains more CalciumCalcium +587.5%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -33.3%

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
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%
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +230.4%
Contains more Vitamin B3Vitamin B3 +891.8%
Contains more Vitamin B5Vitamin B5 +46123.6%
Contains more Vitamin B6Vitamin B6 +288.9%
Contains more Vitamin B12Vitamin B12 +21.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +331.8%
Contains more Vitamin B2Vitamin B2 +327.7%
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Cod Yogurt DV% diff.
Vitamin B5 153mg 0.331mg 3053%
Selenium 33.1µg 9.7µg 43%
Vitamin B2 0.065mg 0.278mg 16%
Protein 17.81g 10.19g 15%
Vitamin B6 0.245mg 0.063mg 14%
Cholesterol 43mg 5mg 13%
Vitamin B3 2.063mg 0.208mg 12%
Phosphorus 203mg 135mg 10%
Calcium 16mg 110mg 9%
Choline 65.2mg 15.1mg 9%
Potassium 413mg 141mg 8%
Vitamin B12 0.91µg 0.75µg 7%
Vitamin D 0.9µg 0µg 5%
Magnesium 32mg 11mg 5%
Vitamin D 36IU 0IU 5%
Iron 0.38mg 0.07mg 4%
Vitamin B1 0.076mg 0.023mg 4%
Vitamin E 0.64mg 0.01mg 4%
Polyunsaturated fat 0.231g 0.012g 1%
Calories 82kcal 59kcal 1%
Vitamin C 1mg 0mg 1%
Sodium 54mg 36mg 1%
Zinc 0.45mg 0.52mg 1%
Copper 0.028mg 0.017mg 1%
Carbs 0g 3.6g 1%
Vitamin A 12µg 1µg 1%
Fats 0.67g 0.39g 0%
Net carbs 0g 3.6g N/A
Sugar 0g 3.24g N/A
Manganese 0.015mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.006g N/A
Folate 7µg 7µg 0%
Saturated fat 0.131g 0.117g 0%
Monounsaturated fat 0.094g 0.053g 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 - ALA 0.001g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-6 - Linoleic acid 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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +74.8%
Contains more FatsFats +71.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +140%
~equal in Water ~85.1g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +77.4%
Contains more Poly. FatPolyunsaturated fat +1825%
Contains less Sat. FatSaturated fat -10.7%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.