Cod vs. Whitefish — In-Depth Nutrition Comparison
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How are cod and whitefish different?
- Cod is higher in selenium; however, whitefish is richer in phosphorus, vitamin B5, vitamin B3, vitamin B1, zinc, copper, and vitamin B2.
- Daily need coverage for selenium for cod is 39% higher.
Fish, cod, Atlantic, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat are the varieties used in this article.
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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 SeleniumSelenium | +132.1% |
| Contains more CalciumCalcium | +135.7% |
| Contains more PotassiumPotassium | +66.4% |
| Contains more CopperCopper | +155.6% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +150.7% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +330% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +178.6% |
| Contains more Vitamin B1Vitamin B1 | +94.3% |
| Contains more Vitamin B2Vitamin B2 | +94.9% |
| Contains more Vitamin B3Vitamin B3 | +53% |
| Contains more Vitamin B5Vitamin B5 | +380.6% |
| Contains more Vitamin B6Vitamin B6 | +22.3% |
| Contains more FolateFolate | +112.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +16.6% |
| Contains more FatsFats | +773.3% |
| Contains more OtherOther | +651.3% |
~equal in
Protein
~24.47g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.5% |
| Contains more Mono. FatMonounsaturated fat | +1963.7% |
| Contains more Poly. FatPolyunsaturated fat | +843.5% |
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 Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 37.6µg | 16.2µg | 39% |
| Phosphorus | 138mg | 346mg | 30% |
| Polyunsaturated fat | 0.292g | 2.755g | 16% |
| Choline | 83.7mg | 15% | |
| Vitamin B5 | 0.18mg | 0.865mg | 14% |
| Fats | 0.86g | 7.51g | 10% |
| Vitamin B3 | 2.513mg | 3.846mg | 8% |
| Vitamin B1 | 0.088mg | 0.171mg | 7% |
| Cholesterol | 55mg | 77mg | 7% |
| Vitamin B2 | 0.079mg | 0.154mg | 6% |
| Zinc | 0.58mg | 1.27mg | 6% |
| Monounsaturated fat | 0.124g | 2.559g | 6% |
| Vitamin D | 1.2µg | 6% | |
| Vitamin D | 46IU | 6% | |
| Copper | 0.036mg | 0.092mg | 6% |
| Potassium | 244mg | 406mg | 5% |
| Saturated fat | 0.168g | 1.162g | 5% |
| Vitamin B6 | 0.283mg | 0.346mg | 5% |
| Vitamin E | 0.81mg | 5% | |
| Vitamin B12 | 1.05µg | 0.96µg | 4% |
| Calories | 105kcal | 172kcal | 3% |
| Protein | 22.83g | 24.47g | 3% |
| Manganese | 0.02mg | 0.086mg | 3% |
| Vitamin A | 14µg | 39µg | 3% |
| Folate | 8µg | 17µg | 2% |
| Calcium | 14mg | 33mg | 2% |
| Sodium | 78mg | 65mg | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Magnesium | 42mg | 42mg | 0% |
| Iron | 0.49mg | 0.47mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.256mg | 0.274mg | 0% |
| Threonine | 1.001mg | 1.073mg | 0% |
| Isoleucine | 1.052mg | 1.128mg | 0% |
| Leucine | 1.856mg | 1.989mg | 0% |
| Lysine | 2.097mg | 2.248mg | 0% |
| Methionine | 0.676mg | 0.724mg | 0% |
| Phenylalanine | 0.891mg | 0.955mg | 0% |
| Valine | 1.176mg | 1.261mg | 0% |
| Histidine | 0.672mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.004g | 0.406g | N/A |
| Omega-3 - DHA | 0.154g | 1.206g | N/A |
| Omega-3 - DPA | 0.013g | 0.209g | 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%
33%
Minerals Daily Need Coverage Score
38%
41%
Comparison summary
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 13mg)
Which food is cheaper?
Whitefish is cheaper (difference - $1.3)
Which food is richer in minerals?
Whitefish is relatively richer in minerals
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 0.994g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.