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 for 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.
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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 MagnesiumMagnesium | +55.6% |
| Contains more IronIron | +16.7% |
| Contains less SodiumSodium | -40.9% |
| Contains more CalciumCalcium | +342.9% |
| Contains more PotassiumPotassium | +77.9% |
| Contains more CopperCopper | +11.1% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains more ManganeseManganese | +550% |
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 | +113.2% |
| Contains more Vitamin B1Vitamin B1 | +29.4% |
| Contains more Vitamin B2Vitamin B2 | +31.7% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin B6Vitamin B6 | +57.2% |
| Contains more Vitamin AVitamin A | +171.4% |
| Contains more Vitamin DVitamin D | +50% |
| Contains more Vitamin B5Vitamin B5 | +38.9% |
| Contains more Vitamin B12Vitamin B12 | +147.6% |
| Contains more FolateFolate | +87.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.05µg | 2.6µg | 65% |
| Phosphorus | 138mg | 285mg | 21% |
| Cholesterol | 55mg | 84mg | 10% |
| Vitamin B6 | 0.283mg | 0.18mg | 8% |
| Potassium | 244mg | 434mg | 6% |
| Selenium | 37.6µg | 41.1µg | 6% |
| Manganese | 0.02mg | 0.13mg | 5% |
| Vitamin B3 | 2.513mg | 1.67mg | 5% |
| Calcium | 14mg | 62mg | 5% |
| Magnesium | 42mg | 27mg | 4% |
| Vitamin D | 46IU | 73IU | 3% |
| Vitamin A | 14µg | 38µg | 3% |
| Vitamin E | 0.81mg | 0.38mg | 3% |
| Vitamin D | 1.2µg | 1.8µg | 3% |
| Sodium | 78mg | 132mg | 2% |
| Polyunsaturated fat | 0.292g | 0.587g | 2% |
| Vitamin B1 | 0.088mg | 0.068mg | 2% |
| Folate | 8µg | 15µg | 2% |
| Saturated fat | 0.168g | 0.4g | 1% |
| Vitamin B5 | 0.18mg | 0.25mg | 1% |
| Monounsaturated fat | 0.124g | 0.445g | 1% |
| Calories | 105kcal | 116kcal | 1% |
| Protein | 22.83g | 23.48g | 1% |
| Vitamin B2 | 0.079mg | 0.06mg | 1% |
| Iron | 0.49mg | 0.42mg | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Fats | 0.86g | 1.69g | 1% |
| Copper | 0.036mg | 0.04mg | 0% |
| Zinc | 0.58mg | 0.53mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Choline | 83.7mg | 83.3mg | 0% |
| Tryptophan | 0.256mg | 0.263mg | 0% |
| Threonine | 1.001mg | 1.029mg | 0% |
| Isoleucine | 1.052mg | 1.082mg | 0% |
| Leucine | 1.856mg | 1.908mg | 0% |
| Lysine | 2.097mg | 2.156mg | 0% |
| Methionine | 0.676mg | 0.695mg | 0% |
| Phenylalanine | 0.891mg | 0.917mg | 0% |
| Valine | 1.176mg | 1.21mg | 0% |
| Histidine | 0.672mg | 0.691mg | 0% |
| Omega-3 - EPA | 0.004g | 0.283g | N/A |
| Omega-3 - DHA | 0.154g | 0.235g | N/A |
| Omega-3 - DPA | 0.013g | 0.017g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +225% |
| Contains more FatsFats | +96.5% |
~equal in
Protein
~23.48g
~equal in
Carbs
~0g
~equal in
Water
~74.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58% |
| Contains more Mono. FatMonounsaturated fat | +258.9% |
| Contains more Poly. FatPolyunsaturated fat | +101% |
