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Cod vs. Whiting — In-Depth Nutrition Comparison

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How are Cod and Whiting different?

  • Cod is higher in Vitamin B6, and Vitamin B3, however, Whiting is richer in Vitamin B12, Phosphorus, Selenium, and Potassium.
  • Daily need coverage for Vitamin B12 from Whiting is 65% higher.
  • Cod contains 2 times more Vitamin B6 than Whiting. While Cod contains 0.283mg of Vitamin B6, Whiting contains only 0.18mg.
  • Cod has less Cholesterol.

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

Infographic

Cod vs Whiting infographic
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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
4
:
Contains more Iron +16.7%
Contains more Magnesium +55.6%
Contains less Sodium -40.9%
Contains more Calcium +342.9%
Contains more Phosphorus +106.5%
Contains more Potassium +77.9%
Contains more Copper +11.1%
Contains more Manganese +550%
Equal in Zinc - 0.53
Equal in Selenium - 41.1
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 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Contains more Iron +16.7%
Contains more Magnesium +55.6%
Contains less Sodium -40.9%
Contains more Calcium +342.9%
Contains more Phosphorus +106.5%
Contains more Potassium +77.9%
Contains more Copper +11.1%
Contains more Manganese +550%
Equal in Zinc - 0.53
Equal in Selenium - 41.1

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
7
:
Contains more Vitamin E +113.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +57.2%
Contains more Vitamin A +172.3%
Contains more Vitamin D +50%
Contains more Vitamin B5 +38.9%
Contains more Folate +87.5%
Contains more Vitamin B12 +147.6%
Equal in Choline - 83.3
Equal in Vitamin K - 0.1
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% 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 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Contains more Vitamin E +113.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +57.2%
Contains more Vitamin A +172.3%
Contains more Vitamin D +50%
Contains more Vitamin B5 +38.9%
Contains more Folate +87.5%
Contains more Vitamin B12 +147.6%
Equal in Choline - 83.3
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
2
:
Contains more Other +225%
Contains more Fats +96.5%
Equal in Protein - 23.48
Equal in Water - 74.71
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more Other +225%
Contains more Fats +96.5%
Equal in Protein - 23.48
Equal in Water - 74.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
1
:
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +258.9%
Contains more Polyunsaturated fat +101%
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +258.9%
Contains more Polyunsaturated fat +101%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Whiting Opinion
Protein 22.83g 23.48g Whiting
Fats 0.86g 1.69g Whiting
Calories 105kcal 116kcal Whiting
Calcium 14mg 62mg Whiting
Iron 0.49mg 0.42mg Cod
Magnesium 42mg 27mg Cod
Phosphorus 138mg 285mg Whiting
Potassium 244mg 434mg Whiting
Sodium 78mg 132mg Cod
Zinc 0.58mg 0.53mg Cod
Copper 0.036mg 0.04mg Whiting
Manganese 0.02mg 0.13mg Whiting
Selenium 37.6µg 41.1µg Whiting
Vitamin A 47IU 128IU Whiting
Vitamin A RAE 14µg 38µg Whiting
Vitamin E 0.81mg 0.38mg Cod
Vitamin D 46IU 73IU Whiting
Vitamin D 1.2µg 1.8µg Whiting
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.068mg Cod
Vitamin B2 0.079mg 0.06mg Cod
Vitamin B3 2.513mg 1.67mg Cod
Vitamin B5 0.18mg 0.25mg Whiting
Vitamin B6 0.283mg 0.18mg Cod
Folate 8µg 15µg Whiting
Vitamin B12 1.05µg 2.6µg Whiting
Choline 83.7mg 83.3mg Cod
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.263mg Whiting
Threonine 1.001mg 1.029mg Whiting
Isoleucine 1.052mg 1.082mg Whiting
Leucine 1.856mg 1.908mg Whiting
Lysine 2.097mg 2.156mg Whiting
Methionine 0.676mg 0.695mg Whiting
Phenylalanine 0.891mg 0.917mg Whiting
Valine 1.176mg 1.21mg Whiting
Histidine 0.672mg 0.691mg Whiting
Cholesterol 55mg 84mg Cod
Saturated Fat 0.168g 0.4g Cod
Omega-3 - DHA 0.154g 0.235g Whiting
Omega-3 - EPA 0.004g 0.283g Whiting
Omega-3 - DPA 0.013g 0.017g Whiting
Monounsaturated Fat 0.124g 0.445g Whiting
Polyunsaturated fat 0.292g 0.587g Whiting

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Whiting
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
44%
Whiting
Minerals Daily Need Coverage Score
38%
Cod
50%
Whiting

Comparison summary

Which food is richer in minerals?
Whiting
Whiting is relatively richer in minerals
Which food is cheaper?
Whiting
Whiting is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.232g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.