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Cod vs. Monkfish — In-Depth Nutrition Comparison

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How are Cod and Monkfish different?

  • Monkfish has more Phosphorus, Selenium, and Potassium than Cod.
  • Daily need coverage for Phosphorus from Monkfish is 17% higher.
  • Cod contains 2 times more Cholesterol than Monkfish. While Cod contains 55mg of Cholesterol, Monkfish contains only 32mg.

Fish, cod, Atlantic, cooked, dry heat and Fish, monkfish, cooked, dry heat are the varieties used in this article.

Infographic

Cod vs Monkfish 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
4
:
Contains more Calcium +40%
Contains more Iron +19.5%
Contains more Magnesium +55.6%
Contains more Phosphorus +85.5%
Contains more Potassium +110.2%
Contains less Sodium -70.5%
Contains more Manganese +55%
Contains more Selenium +24.5%
Equal in Zinc - 0.53
Equal in Copper - 0.036
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Contains more Calcium +40%
Contains more Iron +19.5%
Contains more Magnesium +55.6%
Contains more Phosphorus +85.5%
Contains more Potassium +110.2%
Contains less Sodium -70.5%
Contains more Manganese +55%
Contains more Selenium +24.5%
Equal in Zinc - 0.53
Equal in Copper - 0.036

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
10
:
Contains more Vitamin B1 +203.4%
Equal in Vitamin A - 46
Equal in Vitamin C - 1
Equal in Vitamin B2 - 0.073
Equal in Vitamin B3 - 2.558
Equal in Vitamin B5 - 0.173
Equal in Vitamin B6 - 0.277
Equal in Folate - 8
Equal in Vitamin B12 - 1.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0% 0%
Contains more Vitamin B1 +203.4%
Equal in Vitamin A - 46
Equal in Vitamin C - 1
Equal in Vitamin B2 - 0.073
Equal in Vitamin B3 - 2.558
Equal in Vitamin B5 - 0.173
Equal in Vitamin B6 - 0.277
Equal in Folate - 8
Equal in Vitamin B12 - 1.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
1
:
Contains more Protein +23%
Contains more Fats +126.7%
Contains more Other +151.3%
Equal in Water - 78.51
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
Contains more Protein +23%
Contains more Fats +126.7%
Contains more Other +151.3%
Equal in Water - 78.51

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Monkfish Opinion
Protein 22.83g 18.56g Cod
Fats 0.86g 1.95g Monkfish
Calories 105kcal 97kcal Cod
Calcium 14mg 10mg Cod
Iron 0.49mg 0.41mg Cod
Magnesium 42mg 27mg Cod
Phosphorus 138mg 256mg Monkfish
Potassium 244mg 513mg Monkfish
Sodium 78mg 23mg Monkfish
Zinc 0.58mg 0.53mg Cod
Copper 0.036mg 0.036mg
Manganese 0.02mg 0.031mg Monkfish
Selenium 37.6µg 46.8µg Monkfish
Vitamin A 47IU 46IU Cod
Vitamin A RAE 14µg 14µg
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 1mg
Vitamin B1 0.088mg 0.029mg Cod
Vitamin B2 0.079mg 0.073mg Cod
Vitamin B3 2.513mg 2.558mg Monkfish
Vitamin B5 0.18mg 0.173mg Cod
Vitamin B6 0.283mg 0.277mg Cod
Folate 8µg 8µg
Vitamin B12 1.05µg 1.04µg Cod
Choline 83.7mg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.208mg Cod
Threonine 1.001mg 0.814mg Cod
Isoleucine 1.052mg 0.855mg Cod
Leucine 1.856mg 1.509mg Cod
Lysine 2.097mg 1.705mg Cod
Methionine 0.676mg 0.549mg Cod
Phenylalanine 0.891mg 0.725mg Cod
Valine 1.176mg 0.956mg Cod
Histidine 0.672mg 0.547mg Cod
Cholesterol 55mg 32mg Monkfish
Saturated Fat 0.168g Monkfish
Omega-3 - DHA 0.154g Cod
Omega-3 - EPA 0.004g Cod
Omega-3 - DPA 0.013g Cod
Monounsaturated Fat 0.124g Cod
Polyunsaturated fat 0.292g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Monkfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
31%
Cod
22%
Monkfish
Minerals Daily Need Coverage Score
38%
Cod
48%
Monkfish

Comparison summary

Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.168g)
Which food is cheaper?
Monkfish
Monkfish is cheaper (difference - $1.3)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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/171956/nutrients
  2. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.