Cod vs. Flatfish — In-Depth Nutrition Comparison
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A recap on differences between cod and flatfish
- Cod is higher in vitamin B6, selenium, vitamin B3, and vitamin B1, yet flatfish is higher in phosphorus, vitamin D, and vitamin B12.
- Flatfish covers your daily phosphorus needs 24% more than cod.
- Cod contains 3 times more vitamin B1 than flatfish. While cod contains 0.088mg of vitamin B1, flatfish contains only 0.026mg.
- The amount of sodium in cod is lower.
Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.
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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.
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more PotassiumPotassium | +23.9% |
| Contains more IronIron | +113% |
| Contains more CopperCopper | +56.5% |
| Contains more ZincZinc | +48.7% |
| Contains less SodiumSodium | -78.5% |
| Contains more ManganeseManganese | +17.6% |
| Contains more SeleniumSelenium | +15.3% |
| Contains more CalciumCalcium | +78.6% |
| Contains more PhosphorusPhosphorus | +123.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +238.5% |
| Contains more Vitamin B2Vitamin B2 | +216% |
| Contains more Vitamin B3Vitamin B3 | +96.6% |
| Contains more Vitamin B6Vitamin B6 | +146.1% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin DVitamin D | +191.7% |
| Contains more Vitamin B5Vitamin B5 | +26.1% |
| Contains more Vitamin B12Vitamin B12 | +24.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49.8% |
| Contains more FatsFats | +175.6% |
| Contains more OtherOther | +228.2% |
~equal in
Carbs
~0g
~equal in
Water
~81.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69% |
| Contains more Mono. FatMonounsaturated fat | +429.8% |
| Contains more Poly. FatPolyunsaturated fat | +57.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Phosphorus | 138mg | 309mg | 24% |
| Protein | 22.83g | 15.24g | 15% |
| Vitamin B6 | 0.283mg | 0.115mg | 13% |
| Vitamin D | 1.2µg | 3.5µg | 12% |
| Vitamin D | 46IU | 139IU | 12% |
| Sodium | 78mg | 363mg | 12% |
| Vitamin B12 | 1.05µg | 1.31µg | 11% |
| Selenium | 37.6µg | 32.6µg | 9% |
| Vitamin B3 | 2.513mg | 1.278mg | 8% |
| Vitamin B1 | 0.088mg | 0.026mg | 5% |
| Magnesium | 42mg | 22mg | 5% |
| Vitamin B2 | 0.079mg | 0.025mg | 4% |
| Iron | 0.49mg | 0.23mg | 3% |
| Fats | 0.86g | 2.37g | 2% |
| Saturated fat | 0.168g | 0.542g | 2% |
| Zinc | 0.58mg | 0.39mg | 2% |
| Calories | 105kcal | 86kcal | 1% |
| Choline | 83.7mg | 79.9mg | 1% |
| Monounsaturated fat | 0.124g | 0.657g | 1% |
| Polyunsaturated fat | 0.292g | 0.459g | 1% |
| Folate | 8µg | 6µg | 1% |
| Vitamin B5 | 0.18mg | 0.227mg | 1% |
| Potassium | 244mg | 197mg | 1% |
| Copper | 0.036mg | 0.023mg | 1% |
| Calcium | 14mg | 25mg | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Cholesterol | 55mg | 56mg | 0% |
| Vitamin E | 0.81mg | 0.77mg | 0% |
| Vitamin A | 14µg | 12µg | 0% |
| Manganese | 0.02mg | 0.017mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.256mg | 0.197mg | 0% |
| Threonine | 1.001mg | 0.719mg | 0% |
| Isoleucine | 1.052mg | 0.754mg | 0% |
| Leucine | 1.856mg | 1.335mg | 0% |
| Lysine | 2.097mg | 1.561mg | 0% |
| Methionine | 0.676mg | 0.56mg | 0% |
| Phenylalanine | 0.891mg | 0.624mg | 0% |
| Valine | 1.176mg | 0.8mg | 0% |
| Histidine | 0.672mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.004g | 0.168g | N/A |
| Omega-3 - DHA | 0.154g | 0.132g | N/A |
| Omega-3 - DPA | 0.013g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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
30%
28%
Minerals Daily Need Coverage Score
38%
43%
Comparison summary
Which food is cheaper?
Flatfish is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Cod contains less Sodium (difference - 285mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 0.374g)
Which food is richer in minerals?
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)