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.

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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.

Cod

Roe

Contains more Magnesium +61.5%

Contains less Sodium -33.3%

Contains more Manganese +53.8%

Contains more Calcium +100%

Contains more Iron +57.1%

Contains more Phosphorus +273.2%

Contains more Potassium +16%

Contains more Zinc +120.7%

Contains more Copper +255.6%

Contains more Selenium +37.5%

Cod

Roe

Contains more Magnesium +61.5%

Contains less Sodium -33.3%

Contains more Manganese +53.8%

Contains more Calcium +100%

Contains more Iron +57.1%

Contains more Phosphorus +273.2%

Contains more Potassium +16%

Contains more Zinc +120.7%

Contains more Copper +255.6%

Contains more Selenium +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

Roe

Contains more Vitamin B3 +14.6%

Contains more Vitamin B6 +53%

Contains more Vitamin A +544.7%

Contains more Vitamin C +1540%

Contains more Vitamin B1 +214.8%

Contains more Vitamin B2 +1101.3%

Contains more Vitamin B5 +541.1%

Contains more Folate +1050%

Contains more Vitamin B12 +999%

Cod

Roe

Contains more Vitamin B3 +14.6%

Contains more Vitamin B6 +53%

Contains more Vitamin A +544.7%

Contains more Vitamin C +1540%

Contains more Vitamin B1 +214.8%

Contains more Vitamin B2 +1101.3%

Contains more Vitamin B5 +541.1%

Contains more Folate +1050%

Contains more Vitamin B12 +999%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cod

Roe

Contains more Water +29.5%

Contains more Protein +25.4%

Contains more Fats +857%

Contains more Carbs +∞%

Contains more Other +566.7%

Cod

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Roe

Protein: 28.62 g

Fats: 8.23 g

Carbs: 1.92 g

Water: 58.63 g

Other: 2.6 g

Contains more Water +29.5%

Contains more Protein +25.4%

Contains more Fats +857%

Contains more Carbs +∞%

Contains more Other +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cod

Roe

Contains less Saturated Fat -91%

Contains more Monounsaturated Fat +1616.9%

Contains more Polyunsaturated fat +1065.8%

Cod

Saturated Fat: 0.168 g

Monounsaturated Fat: 0.124 g

Polyunsaturated fat: 0.292 g

Roe

Saturated Fat: 1.866 g

Monounsaturated Fat: 2.129 g

Polyunsaturated fat: 3.404 g

Contains less Saturated Fat -91%

Contains more Monounsaturated Fat +1616.9%

Contains more Polyunsaturated 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.


Rich in minerals
Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in vitamins	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

169%

Minerals Daily Need Coverage Score

38%

68%

Comparison summary

Which food is richer in minerals?

Roe is relatively richer in minerals

Which food is lower in Sugar?

Roe is lower in Sugar (difference - 0g)

Which food contains less Sodium?

Cod contains less Sodium (difference - 39mg)

Which food is lower in Cholesterol?

Cod is lower in Cholesterol (difference - 424mg)

Which food is lower in Saturated Fat?

Cod is lower in Saturated Fat (difference - 1.698g)

Which food is lower in glycemic index?

Cod is lower in glycemic index (difference - 27)

Which food is cheaper?

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.