Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Yolk

Cod vs. Yolk — In-Depth Nutrition Comparison

Compare

Significant differences between cod and yolk

  • Cod has more vitamin B5; however, yolk is richer in choline, vitamin B12, selenium, vitamin B2, folate, vitamin D, and iron.
  • Cod covers your daily vitamin B5 needs 3000% more than yolk.
  • Cod contains less cholesterol.

Specific food types used in this comparison are Fish, cod, Atlantic, raw and Egg, yolk, raw, fresh.

Infographic

Cod vs Yolk 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
2
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%
Yolk
Yolk
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +278.9%
Contains more CalciumCalcium +706.3%
Contains more IronIron +618.4%
Contains more CopperCopper +175%
Contains more ZincZinc +411.1%
Contains more PhosphorusPhosphorus +92.1%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +69.2%

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
3
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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +8495.8%
Contains more Vitamin B5Vitamin B5 +5017.1%
Contains more Vitamin AVitamin A +3075%
Contains more Vitamin EVitamin E +303.1%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +131.6%
Contains more Vitamin B2Vitamin B2 +712.3%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +114.3%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +1985.7%
Contains more CholineCholine +1158%

All nutrients comparison - raw data values

Nutrient Cod Yolk DV% diff.
Vitamin B5 153mg 2.99mg 3000%
Cholesterol 43mg 1085mg 347%
Choline 65.2mg 820.2mg 137%
Vitamin B12 0.91µg 1.95µg 43%
Saturated fat 0.131g 9.551g 43%
Selenium 33.1µg 56µg 42%
Vitamin A 12µg 381µg 41%
Fats 0.67g 26.54g 40%
Vitamin B2 0.065mg 0.528mg 36%
Folate 7µg 146µg 35%
Monounsaturated fat 0.094g 11.738g 29%
Iron 0.38mg 2.73mg 29%
Phosphorus 203mg 390mg 27%
Polyunsaturated fat 0.231g 4.204g 26%
Vitamin D 0.9µg 5.4µg 23%
Vitamin D 36IU 218IU 23%
Zinc 0.45mg 2.3mg 17%
Vitamin B3 2.063mg 0.024mg 13%
Vitamin E 0.64mg 2.58mg 13%
Calories 82kcal 322kcal 12%
Calcium 16mg 129mg 11%
Potassium 413mg 109mg 9%
Vitamin B1 0.076mg 0.176mg 8%
Vitamin B6 0.245mg 0.35mg 8%
Magnesium 32mg 5mg 6%
Copper 0.028mg 0.077mg 5%
Protein 17.81g 15.86g 4%
Manganese 0.015mg 0.055mg 2%
Carbs 0g 3.59g 1%
Vitamin C 1mg 0mg 1%
Vitamin K 0.1µg 0.7µg 1%
Net carbs 0g 3.59g N/A
Sugar 0g 0.56g N/A
Sodium 54mg 48mg 0%
Tryptophan 0.199mg 0.177mg 0%
Threonine 0.781mg 0.687mg 0%
Isoleucine 0.821mg 0.866mg 0%
Leucine 1.447mg 1.399mg 0%
Lysine 1.635mg 1.217mg 0%
Methionine 0.527mg 0.378mg 0%
Phenylalanine 0.695mg 0.681mg 0%
Valine 0.917mg 0.949mg 0%
Histidine 0.524mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.064g 0.011g N/A
Omega-3 - DHA 0.12g 0.114g 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
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +12.3%
Contains more WaterWater +55.3%
Contains more FatsFats +3861.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +466.7%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +12387.2%
Contains more Poly. FatPolyunsaturated fat +1719.9%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.