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  6. Cod vs. Zucchini

Cod vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between Cod and Zucchini

  • Cod has more Vitamin B5, Selenium, Vitamin B12, Phosphorus, Choline, Vitamin B3, and Vitamin B6, however, Zucchini has more Vitamin C, and Manganese.
  • Cod's daily need coverage for Vitamin B5 is 3056% more.
  • Zucchini is lower in Cholesterol.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Cod vs Zucchini 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
:
3
Zucchini
Zucchini
Contains more Magnesium +77.8%
Contains more Phosphorus +434.2%
Contains more Potassium +58.2%
Contains more Zinc +40.6%
Contains more Selenium +16450%
Contains less Sodium -85.2%
Contains more Copper +89.3%
Contains more Manganese +1080%
Equal in Calcium - 16
Equal in Iron - 0.37
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Magnesium +77.8%
Contains more Phosphorus +434.2%
Contains more Potassium +58.2%
Contains more Zinc +40.6%
Contains more Selenium +16450%
Contains less Sodium -85.2%
Contains more Copper +89.3%
Contains more Manganese +1080%
Equal in Calcium - 16
Equal in Iron - 0.37

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
7
:
5
Zucchini
Zucchini
Contains more Vitamin E +433.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +68.9%
Contains more Vitamin B3 +357.4%
Contains more Vitamin B5 +74900%
Contains more Vitamin B6 +50.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +400%
Contains more Vitamin C +1690%
Contains more Vitamin B2 +44.6%
Contains more Folate +242.9%
Contains more Vitamin K +4200%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +433.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +68.9%
Contains more Vitamin B3 +357.4%
Contains more Vitamin B5 +74900%
Contains more Vitamin B6 +50.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +400%
Contains more Vitamin C +1690%
Contains more Vitamin B2 +44.6%
Contains more Folate +242.9%
Contains more Vitamin K +4200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Zucchini
Zucchini
Contains more Protein +1371.9%
Contains more Fats +109.4%
Contains more Carbs +∞%
Contains more Water +16.7%
Contains more Other +90%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +1371.9%
Contains more Fats +109.4%
Contains more Carbs +∞%
Contains more Water +16.7%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +754.5%
Contains more Polyunsaturated fat +153.8%
Contains less Saturated Fat -35.9%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +754.5%
Contains more Polyunsaturated fat +153.8%
Contains less Saturated Fat -35.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Zucchini Opinion
Net carbs 0g 2.11g Zucchini
Protein 17.81g 1.21g Cod
Fats 0.67g 0.32g Cod
Carbs 0g 3.11g Zucchini
Calories 82kcal 17kcal Cod
Fructose 1.38g Zucchini
Sugar 0g 2.5g Cod
Fiber 0g 1g Zucchini
Calcium 16mg 16mg
Iron 0.38mg 0.37mg Cod
Magnesium 32mg 18mg Cod
Phosphorus 203mg 38mg Cod
Potassium 413mg 261mg Cod
Sodium 54mg 8mg Zucchini
Zinc 0.45mg 0.32mg Cod
Copper 0.028mg 0.053mg Zucchini
Manganese 0.015mg 0.177mg Zucchini
Selenium 33.1µg 0.2µg Cod
Vitamin A 40IU 200IU Zucchini
Vitamin A RAE 12µg 10µg Cod
Vitamin E 0.64mg 0.12mg Cod
Vitamin D 36IU 0IU Cod
Vitamin D 0.9µg 0µg Cod
Vitamin C 1mg 17.9mg Zucchini
Vitamin B1 0.076mg 0.045mg Cod
Vitamin B2 0.065mg 0.094mg Zucchini
Vitamin B3 2.063mg 0.451mg Cod
Vitamin B5 153mg 0.204mg Cod
Vitamin B6 0.245mg 0.163mg Cod
Folate 7µg 24µg Zucchini
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg 4.3µg Zucchini
Tryptophan 0.199mg 0.01mg Cod
Threonine 0.781mg 0.029mg Cod
Isoleucine 0.821mg 0.044mg Cod
Leucine 1.447mg 0.071mg Cod
Lysine 1.635mg 0.067mg Cod
Methionine 0.527mg 0.018mg Cod
Phenylalanine 0.695mg 0.043mg Cod
Valine 0.917mg 0.054mg Cod
Histidine 0.524mg 0.026mg Cod
Cholesterol 43mg 0mg Zucchini
Saturated Fat 0.131g 0.084g Zucchini
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 0.011g Cod
Polyunsaturated fat 0.231g 0.091g Cod
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
38%
Cod
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.