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Plum vs. Cod — In-Depth Nutrition Comparison

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The main differences between plums and cod

  • Plums are richer in vitamin C, yet cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, choline, vitamin B3, and potassium.
  • Daily need coverage for vitamin B5 for cod is 3057% higher.
  • Plums contain 10 times more vitamin C than cod. Plums contain 9.5mg of vitamin C, while cod contains 1mg.
  • Cod has a lower glycemic index than plums.

Food types used in this article are Plums, raw and Fish, cod, Atlantic, raw.

Infographic

Plum vs Cod 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.
Plum
Plum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Cod
Cod
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CopperCopper +103.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +246.7%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +163.1%
Contains more IronIron +123.5%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +1168.8%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Cod
Cod
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +41.7%
Contains more Vitamin KVitamin K +6300%
Contains more Vitamin EVitamin E +146.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +394.7%
Contains more Vitamin B5Vitamin B5 +113233.3%
Contains more Vitamin B6Vitamin B6 +744.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +3331.6%

All nutrients comparison - raw data values

Nutrient Plum Cod DV% diff.
Vitamin B5 0.135mg 153mg 3057%
Selenium 0µg 33.1µg 60%
Vitamin B12 0µg 0.91µg 38%
Protein 0.7g 17.81g 34%
Phosphorus 16mg 203mg 27%
Vitamin B6 0.029mg 0.245mg 17%
Cholesterol 0mg 43mg 14%
Choline 1.9mg 65.2mg 12%
Vitamin B3 0.417mg 2.063mg 10%
Vitamin C 9.5mg 1mg 9%
Potassium 157mg 413mg 8%
Magnesium 7mg 32mg 6%
Fiber 1.4g 0g 6%
Vitamin D 0IU 36IU 5%
Vitamin K 6.4µg 0.1µg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B1 0.028mg 0.076mg 4%
Carbs 11.42g 0g 4%
Fructose 3.07g 4%
Zinc 0.1mg 0.45mg 3%
Copper 0.057mg 0.028mg 3%
Vitamin E 0.26mg 0.64mg 3%
Iron 0.17mg 0.38mg 3%
Vitamin B2 0.026mg 0.065mg 3%
Calories 46kcal 82kcal 2%
Manganese 0.052mg 0.015mg 2%
Sodium 0mg 54mg 2%
Fats 0.28g 0.67g 1%
Calcium 6mg 16mg 1%
Folate 5µg 7µg 1%
Saturated fat 0.017g 0.131g 1%
Polyunsaturated fat 0.044g 0.231g 1%
Vitamin A 17µg 12µg 1%
Net carbs 10.02g 0g N/A
Sugar 9.92g 0g N/A
Monounsaturated fat 0.134g 0.094g 0%
Tryptophan 0.009mg 0.199mg 0%
Threonine 0.01mg 0.781mg 0%
Isoleucine 0.014mg 0.821mg 0%
Leucine 0.015mg 1.447mg 0%
Lysine 0.016mg 1.635mg 0%
Methionine 0.008mg 0.527mg 0%
Phenylalanine 0.014mg 0.695mg 0%
Valine 0.016mg 0.917mg 0%
Histidine 0.009mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
3
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +23.3%
Contains more ProteinProtein +2444.3%
Contains more FatsFats +139.3%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +42.6%
Contains more Poly. FatPolyunsaturated fat +425%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.