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Fish sticks vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between fish sticks and cod

  • Fish sticks have more vitamin E, phosphorus, and manganese; however, cod is higher in selenium, vitamin B6, vitamin D, and choline.
  • Fish sticks cover your daily need for vitamin E, 40% more than cod.
  • Fish sticks have 22 times more saturated fat than cod. While fish sticks have 3.733g of saturated fat, cod has only 0.168g.
  • The glycemic index of fish sticks is higher.

These are the specific foods used in this comparison Fish, fish sticks, frozen, prepared and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Fish sticks vs Cod 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 4.8% 16% 32% 20% 11% 82% 52% 24% 86%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more CalciumCalcium +14.3%
Contains more IronIron +71.4%
Contains more CopperCopper +63.9%
Contains more PhosphorusPhosphorus +38.4%
Contains more ManganeseManganese +810%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +31.9%
Contains more ZincZinc +38.1%
Contains less SodiumSodium -80.6%
Contains more SeleniumSelenium +139.5%

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 0% 1.3% 138% 0% 31% 27% 29% 16% 18% 120% 12% 18% 23%
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% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin EVitamin E +749.4%
Contains more Vitamin B1Vitamin B1 +38.6%
Contains more Vitamin B2Vitamin B2 +46.8%
Contains more Vitamin B5Vitamin B5 +51.1%
Contains more Vitamin KVitamin K +4600%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B6Vitamin B6 +262.8%
Contains more CholineCholine +95.6%
~equal in Vitamin B12 ~1.05µg

All nutrients comparison - raw data values

Nutrient Fish sticks Cod DV% diff.
Polyunsaturated fat 7.824g 0.292g 50%
Selenium 15.7µg 37.6µg 40%
Vitamin E 6.88mg 0.81mg 40%
Protein 11.01g 22.83g 24%
Fats 16.23g 0.86g 24%
Saturated fat 3.733g 0.168g 16%
Vitamin B6 0.078mg 0.283mg 16%
Sodium 402mg 78mg 14%
Calories 277kcal 105kcal 9%
Cholesterol 28mg 55mg 9%
Monounsaturated fat 3.193g 0.124g 8%
Starch 20.46g 8%
Phosphorus 191mg 138mg 8%
Carbs 21.66g 0g 7%
Manganese 0.182mg 0.02mg 7%
Choline 42.8mg 83.7mg 7%
Vitamin B3 1.536mg 2.513mg 6%
Fiber 1.5g 0g 6%
Vitamin D 1IU 46IU 6%
Vitamin D 0µg 1.2µg 6%
Magnesium 25mg 42mg 4%
Vitamin B12 0.96µg 1.05µg 4%
Vitamin K 4.7µg 0.1µg 4%
Folate 24µg 8µg 4%
Iron 0.84mg 0.49mg 4%
Vitamin B1 0.122mg 0.088mg 3%
Vitamin B2 0.116mg 0.079mg 3%
Copper 0.059mg 0.036mg 3%
Vitamin B5 0.272mg 0.18mg 2%
Potassium 185mg 244mg 2%
Vitamin A 4µg 14µg 1%
Zinc 0.42mg 0.58mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 20.16g 0g N/A
Calcium 16mg 14mg 0%
Sugar 1.65g 0g N/A
Trans fat 0.124g N/A
Tryptophan 0.122mg 0.256mg 0%
Threonine 0.372mg 1.001mg 0%
Isoleucine 0.429mg 1.052mg 0%
Leucine 0.852mg 1.856mg 0%
Lysine 0.795mg 2.097mg 0%
Methionine 0.296mg 0.676mg 0%
Phenylalanine 0.47mg 0.891mg 0%
Valine 0.5mg 1.176mg 0%
Histidine 0.23mg 0.672mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.05g 0.004g N/A
Omega-3 - DHA 0.088g 0.154g N/A
Omega-3 - ALA 0.236g N/A
Omega-3 - DPA 0.004g 0.013g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 7.289g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 16% 22% 50%
Protein: 11.01 g
Fats: 16.23 g
Carbs: 21.66 g
Water: 49.5 g
Other: 1.6 g
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +1787.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +310.3%
Contains more ProteinProtein +107.4%
Contains more WaterWater +53.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 3.733 g
Monounsaturated fat: Mono. Fat 3.193 g
Polyunsaturated fat: Poly. Fat 7.824 g
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +2475%
Contains more Poly. FatPolyunsaturated fat +2579.5%
Contains less Sat. FatSaturated fat -95.5%

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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. Fish sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174195/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.