Fillet vs. Cod — In-Depth Nutrition Comparison
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Significant differences between fillet and cod
- Fillet has more vitamin B12, copper, vitamin B6, vitamin B1, vitamin B2, vitamin B3, phosphorus, fiber, and folate; however, cod is richer in selenium.
- Fillet covers your daily vitamin B12 needs 131% more than cod.
Specific food types used in this comparison are Vegetarian fillets and Fish, cod, Atlantic, cooked, dry heat.
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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 CalciumCalcium | +578.6% |
| Contains more PotassiumPotassium | +145.9% |
| Contains more IronIron | +308.2% |
| Contains more CopperCopper | +2469.4% |
| Contains more ZincZinc | +141.4% |
| Contains more PhosphorusPhosphorus | +226.1% |
| Contains more MagnesiumMagnesium | +82.6% |
| Contains less SodiumSodium | -84.1% |
| Contains more SeleniumSelenium | +3660% |
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 EVitamin E | +325.9% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B2Vitamin B2 | +1039.2% |
| Contains more Vitamin B3Vitamin B3 | +377.5% |
| Contains more Vitamin B6Vitamin B6 | +430% |
| Contains more Vitamin B12Vitamin B12 | +300% |
| Contains more FolateFolate | +1175% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.2µg | 1.05µg | 131% |
| Copper | 0.925mg | 0.036mg | 99% |
| Vitamin B6 | 1.5mg | 0.283mg | 94% |
| Vitamin B1 | 1.1mg | 0.088mg | 84% |
| Selenium | 1µg | 37.6µg | 67% |
| Vitamin B2 | 0.9mg | 0.079mg | 63% |
| Polyunsaturated fat | 9.332g | 0.292g | 60% |
| Vitamin B3 | 12mg | 2.513mg | 59% |
| Phosphorus | 450mg | 138mg | 45% |
| Fats | 18g | 0.86g | 26% |
| Folate | 102µg | 8µg | 24% |
| Fiber | 6.1g | 0g | 24% |
| Iron | 2mg | 0.49mg | 19% |
| Cholesterol | 0mg | 55mg | 18% |
| Vitamin E | 3.45mg | 0.81mg | 18% |
| Sodium | 490mg | 78mg | 18% |
| Saturated fat | 2.849g | 0.168g | 12% |
| Monounsaturated fat | 4.376g | 0.124g | 11% |
| Potassium | 600mg | 244mg | 10% |
| Calories | 290kcal | 105kcal | 9% |
| Calcium | 95mg | 14mg | 8% |
| Zinc | 1.4mg | 0.58mg | 7% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 46IU | 6% |
| Magnesium | 23mg | 42mg | 5% |
| Vitamin B5 | 0.18mg | 4% | |
| Carbs | 9g | 0g | 3% |
| Vitamin A | 0µg | 14µg | 2% |
| Vitamin C | 0mg | 1mg | 1% |
| Manganese | 0.02mg | 1% | |
| Protein | 23g | 22.83g | 0% |
| Net carbs | 2.9g | 0g | N/A |
| Sugar | 0.8g | 0g | N/A |
| Vitamin K | 0µg | 0.1µg | 0% |
| Choline | 82mg | 83.7mg | 0% |
| Tryptophan | 0.256mg | 0% | |
| Threonine | 1.001mg | 0% | |
| Isoleucine | 1.052mg | 0% | |
| Leucine | 1.856mg | 0% | |
| Lysine | 2.097mg | 0% | |
| Methionine | 0.676mg | 0% | |
| Phenylalanine | 0.891mg | 0% | |
| Valine | 1.176mg | 0% | |
| Histidine | 0.672mg | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.154g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1993% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1182.1% |
| Contains more WaterWater | +68.7% |
~equal in
Protein
~22.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3429% |
| Contains more Poly. FatPolyunsaturated fat | +3095.9% |
| Contains less Sat. FatSaturated fat | -94.1% |