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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.

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
:
3
Yogurt
Yogurt
Contains more Iron +442.9%
Contains more Magnesium +190.9%
Contains more Phosphorus +50.4%
Contains more Potassium +192.9%
Contains more Copper +64.7%
Contains more Manganese +66.7%
Contains more Selenium +241.2%
Contains more Calcium +587.5%
Contains less Sodium -33.3%
Contains more Zinc +15.6%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +442.9%
Contains more Magnesium +190.9%
Contains more Phosphorus +50.4%
Contains more Potassium +192.9%
Contains more Copper +64.7%
Contains more Manganese +66.7%
Contains more Selenium +241.2%
Contains more Calcium +587.5%
Contains less Sodium -33.3%
Contains more Zinc +15.6%

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
10
:
1
Yogurt
Yogurt
Contains more Vitamin A +900%
Contains more Vitamin E +6300%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B3 +891.8%
Contains more Vitamin B5 +46123.6%
Contains more Vitamin B6 +288.9%
Contains more Vitamin B12 +21.3%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +327.7%
Equal in Folate - 7
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +900%
Contains more Vitamin E +6300%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B3 +891.8%
Contains more Vitamin B5 +46123.6%
Contains more Vitamin B6 +288.9%
Contains more Vitamin B12 +21.3%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +327.7%
Equal in Folate - 7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Yogurt
Yogurt
Contains more Protein +74.8%
Contains more Fats +71.8%
Contains more Carbs +∞%
Contains more Other +140%
Equal in Water - 85.1
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Yogurt
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 Protein +74.8%
Contains more Fats +71.8%
Contains more Carbs +∞%
Contains more Other +140%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +77.4%
Contains more Polyunsaturated fat +1825%
Contains less Saturated Fat -10.7%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +77.4%
Contains more Polyunsaturated fat +1825%
Contains less Saturated Fat -10.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Yogurt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cod Yogurt Opinion
Net carbs 0g 3.6g Yogurt
Protein 17.81g 10.19g Cod
Fats 0.67g 0.39g Cod
Carbs 0g 3.6g Yogurt
Calories 82kcal 59kcal Cod
Sugar 0g 3.24g Cod
Calcium 16mg 110mg Yogurt
Iron 0.38mg 0.07mg Cod
Magnesium 32mg 11mg Cod
Phosphorus 203mg 135mg Cod
Potassium 413mg 141mg Cod
Sodium 54mg 36mg Yogurt
Zinc 0.45mg 0.52mg Yogurt
Copper 0.028mg 0.017mg Cod
Manganese 0.015mg 0.009mg Cod
Selenium 33.1µg 9.7µg Cod
Vitamin A 40IU 4IU Cod
Vitamin A RAE 12µg 1µg Cod
Vitamin E 0.64mg 0.01mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.023mg Cod
Vitamin B2 0.065mg 0.278mg Yogurt
Vitamin B3 2.063mg 0.208mg Cod
Vitamin B5 153mg 0.331mg Cod
Vitamin B6 0.245mg 0.063mg Cod
Folate 7µg 7µg
Vitamin B12 0.91µg 0.75µg Cod
Vitamin K 0.1µg 0µg Cod
Tryptophan 0.199mg Cod
Threonine 0.781mg Cod
Isoleucine 0.821mg Cod
Leucine 1.447mg Cod
Lysine 1.635mg Cod
Methionine 0.527mg Cod
Phenylalanine 0.695mg Cod
Valine 0.917mg Cod
Histidine 0.524mg Cod
Cholesterol 43mg 5mg Yogurt
Trans Fat 0.006g Cod
Saturated Fat 0.131g 0.117g Yogurt
Omega-3 - DHA 0.12g 0g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0g Cod
Monounsaturated Fat 0.094g 0.053g Cod
Polyunsaturated fat 0.231g 0.012g Cod
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
790%
Cod
17%
Yogurt
Minerals Daily Need Coverage Score
38%
Cod
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.014g)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 19)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.3)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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.