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Cod vs. Roe — In-Depth Nutrition Comparison

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Summary of differences between Cod and Roe

  • Cod has less Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin B5, Vitamin C, Vitamin B1, and Copper than Roe.
  • Roe covers your daily need of Vitamin B12 437% more than Cod.
  • Cod has less Cholesterol.

These are the specific foods used in this comparison Fish, cod, Atlantic, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Cod vs Roe 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Roe
Roe
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +61.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +53.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +16%
Contains more IronIron +57.1%
Contains more CopperCopper +255.6%
Contains more ZincZinc +120.7%
Contains more PhosphorusPhosphorus +273.2%
Contains more SeleniumSelenium +37.5%

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
6
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% 2.8% 16% 36% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Roe
Roe
7
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 55% 18% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B6Vitamin B6 +53%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +544.7%
Contains more Vitamin B1Vitamin B1 +214.8%
Contains more Vitamin B2Vitamin B2 +1101.3%
Contains more Vitamin B5Vitamin B5 +541.1%
Contains more Vitamin B12Vitamin B12 +999%
Contains more FolateFolate +1050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +29.5%
Contains more ProteinProtein +25.4%
Contains more FatsFats +857%
Contains more CarbsCarbs +∞%
Contains more OtherOther +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 50%
Saturated Fat: Sat. Fat 0.168 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Roe
Roe
2
25% 29% 46%
Saturated Fat: Sat. Fat 1.866 g
Monounsaturated Fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated Fat -91%
Contains more Mono. FatMonounsaturated Fat +1616.9%
Contains more Poly. FatPolyunsaturated fat +1065.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Roe Opinion
Calories 105kcal 204kcal Roe
Protein 22.83g 28.62g Roe
Fats 0.86g 8.23g Roe
Vitamin C 1mg 16.4mg Roe
Net carbs 0g 1.92g Roe
Carbs 0g 1.92g Roe
Cholesterol 55mg 479mg Cod
Vitamin D 46IU Cod
Magnesium 42mg 26mg Cod
Calcium 14mg 28mg Roe
Potassium 244mg 283mg Roe
Iron 0.49mg 0.77mg Roe
Copper 0.036mg 0.128mg Roe
Zinc 0.58mg 1.28mg Roe
Phosphorus 138mg 515mg Roe
Sodium 78mg 117mg Cod
Vitamin A 47IU 303IU Roe
Vitamin A RAE 14µg 91µg Roe
Vitamin E 0.81mg Cod
Vitamin D 1.2µg Cod
Manganese 0.02mg 0.013mg Cod
Selenium 37.6µg 51.7µg Roe
Vitamin B1 0.088mg 0.277mg Roe
Vitamin B2 0.079mg 0.949mg Roe
Vitamin B3 2.513mg 2.192mg Cod
Vitamin B5 0.18mg 1.154mg Roe
Vitamin B6 0.283mg 0.185mg Cod
Vitamin B12 1.05µg 11.54µg Roe
Vitamin K 0.1µg Cod
Folate 8µg 92µg Roe
Choline 83.7mg Cod
Saturated Fat 0.168g 1.866g Cod
Monounsaturated Fat 0.124g 2.129g Roe
Polyunsaturated fat 0.292g 3.404g Roe
Tryptophan 0.256mg 0.375mg Roe
Threonine 1.001mg 1.305mg Roe
Isoleucine 1.052mg 1.465mg Roe
Leucine 1.856mg 2.509mg Roe
Lysine 2.097mg 2.179mg Roe
Methionine 0.676mg 0.71mg Roe
Phenylalanine 0.891mg 1.401mg Roe
Valine 1.176mg 1.676mg Roe
Histidine 0.672mg 0.778mg Roe
Omega-3 - EPA 0.004g 1.26g Roe
Omega-3 - DHA 0.154g 1.747g Roe
Omega-3 - DPA 0.013g 0.105g Roe

Which food is preferable for your diet?

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

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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
156%
Roe
Minerals Daily Need Coverage Score
38%
Cod
68%
Roe

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 424mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.698g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod
Cod is cheaper (difference - $98.7)
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/171956/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.