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. Roe

Cod vs. Roe — In-Depth Nutrition Comparison

Compare

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 for vitamin B12, 437% more than cod.
  • Cod has less cholesterol.
  • The glycemic index of roe is higher.

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Roe
Roe
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B6Vitamin B6 +53%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +550%
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%

All nutrients comparison - raw data values

Nutrient Cod Roe DV% diff.
Vitamin B12 1.05µg 11.54µg 437%
Cholesterol 55mg 479mg 141%
Vitamin B2 0.079mg 0.949mg 67%
Phosphorus 138mg 515mg 54%
Selenium 37.6µg 51.7µg 26%
Folate 8µg 92µg 21%
Polyunsaturated fat 0.292g 3.404g 21%
Vitamin B5 0.18mg 1.154mg 19%
Vitamin C 1mg 16.4mg 17%
Vitamin B1 0.088mg 0.277mg 16%
Choline 83.7mg 15%
Protein 22.83g 28.62g 12%
Fats 0.86g 8.23g 11%
Copper 0.036mg 0.128mg 10%
Vitamin A 14µg 91µg 9%
Vitamin B6 0.283mg 0.185mg 8%
Saturated fat 0.168g 1.866g 8%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Zinc 0.58mg 1.28mg 6%
Calories 105kcal 204kcal 5%
Vitamin E 0.81mg 5%
Monounsaturated fat 0.124g 2.129g 5%
Magnesium 42mg 26mg 4%
Iron 0.49mg 0.77mg 4%
Sodium 78mg 117mg 2%
Vitamin B3 2.513mg 2.192mg 2%
Carbs 0g 1.92g 1%
Calcium 14mg 28mg 1%
Potassium 244mg 283mg 1%
Protein per 100 calories 22g 14g N/A
Calories per 10 g protein 46kcal 71kcal N/A
Weight per 100 calories 95g 49g N/A
Unsaturated / Saturated Fat ratio 2.5 3 N/A
Net carbs 0g 1.92g N/A
Manganese 0.02mg 0.013mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.256mg 0.375mg 0%
Threonine 1.001mg 1.305mg 0%
Isoleucine 1.052mg 1.465mg 0%
Leucine 1.856mg 2.509mg 0%
Lysine 2.097mg 2.179mg 0%
Methionine 0.676mg 0.71mg 0%
Phenylalanine 0.891mg 1.401mg 0%
Valine 1.176mg 1.676mg 0%
Histidine 0.672mg 0.778mg 0%
Omega-3 - EPA 0.004g 1.26g N/A
Omega-3 - DHA 0.154g 1.747g N/A
Omega-3 - DPA 0.013g 0.105g N/A

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%

People also compare

Cod
Cod vs Gefilte fish
Gefilte fish
Cod
Cod vs Haddock
Haddock
Cod
Cod vs Halibut raw
Halibut raw
Roe
Roe vs Roe
Roe
Roe
Roe vs Salmon raw
Salmon raw
Roe
Roe vs Foie gras
Foie gras

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.