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  6. Dried fruit vs. Cod

Dried fruit vs. Cod — In-Depth Nutrition Comparison

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What are the differences between dried fruit and cod?

  • Dried fruit is higher in vitamin A, copper, fiber, iron, vitamin E, and potassium, yet cod is higher in vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3050% more.
  • The glycemic index of cod is lower.

We used Apricots, dried, sulfured, uncooked and Fish, cod, Atlantic, raw types in this article.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Cod
Cod
3
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 CalciumCalcium +243.8%
Contains more PotassiumPotassium +181.4%
Contains more IronIron +600%
Contains more CopperCopper +1125%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +1466.7%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +185.9%
Contains more SeleniumSelenium +1404.5%
~equal in Magnesium ~32mg

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.
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% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Cod
Cod
6
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 AVitamin A +1400%
Contains more Vitamin EVitamin E +576.6%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +42.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +406.7%
Contains more Vitamin B5Vitamin B5 +29551.2%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +369.1%
~equal in Vitamin C ~1mg

All nutrients comparison - raw data values

Nutrient Dried fruit Cod DV% diff.
Vitamin B5 0.516mg 153mg 3050%
Selenium 2.2µg 33.1µg 56%
Vitamin B12 0µg 0.91µg 38%
Copper 0.343mg 0.028mg 35%
Protein 3.39g 17.81g 29%
Fiber 7.3g 0g 29%
Iron 2.66mg 0.38mg 29%
Vitamin E 4.33mg 0.64mg 25%
Potassium 1162mg 413mg 22%
Carbs 62.64g 0g 21%
Vitamin A 180µg 12µg 19%
Phosphorus 71mg 203mg 19%
Fructose 12.47g 16%
Cholesterol 0mg 43mg 14%
Manganese 0.235mg 0.015mg 10%
Choline 13.9mg 65.2mg 9%
Vitamin B6 0.143mg 0.245mg 8%
Calories 241kcal 82kcal 8%
Vitamin D 0µg 0.9µg 5%
Vitamin B1 0.015mg 0.076mg 5%
Vitamin D 0IU 36IU 5%
Calcium 55mg 16mg 4%
Vitamin B3 2.589mg 2.063mg 3%
Vitamin K 3.1µg 0.1µg 3%
Sodium 10mg 54mg 2%
Zinc 0.39mg 0.45mg 1%
Vitamin B2 0.074mg 0.065mg 1%
Folate 10µg 7µg 1%
Saturated fat 0.017g 0.131g 1%
Polyunsaturated fat 0.074g 0.231g 1%
Fats 0.51g 0.67g 0%
Vitamin C 1mg 1mg 0%
Net carbs 55.34g 0g N/A
Magnesium 32mg 32mg 0%
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Monounsaturated fat 0.074g 0.094g 0%
Tryptophan 0.016mg 0.199mg 0%
Threonine 0.073mg 0.781mg 0%
Isoleucine 0.063mg 0.821mg 0%
Leucine 0.105mg 1.447mg 0%
Lysine 0.083mg 1.635mg 0%
Methionine 0.015mg 0.527mg 0%
Phenylalanine 0.062mg 0.695mg 0%
Valine 0.078mg 0.917mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Cod
Cod
3
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 +756.7%
Contains more ProteinProtein +425.4%
Contains more FatsFats +31.4%
Contains more WaterWater +162.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Cod
Cod
2
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 +27%
Contains more Poly. FatPolyunsaturated fat +212.2%

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.