Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fontina vs. Cod — In-Depth Nutrition Comparison

Compare

A recap on differences between fontina and cod

  • Fontina has more calcium, vitamin B12, zinc, phosphorus, and vitamin A; however, cod is higher in vitamin B5 and selenium.
  • Cod covers your daily vitamin B5 needs 3051% more than fontina.
  • Cod contains 147 times less saturated fat than fontina. Fontina contains 19.196g of saturated fat, while cod contains 0.131g.
  • The glycemic index of fontina is higher.

Food varieties used in this article are Cheese, fontina and Fish, cod, Atlantic, raw.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Cod
Cod
6
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 +3337.5%
Contains more ZincZinc +677.8%
Contains more PhosphorusPhosphorus +70.4%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +545.3%
Contains more IronIron +65.2%
Contains more CopperCopper +12%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +128.3%
~equal in Manganese ~0.015mg

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Cod
Cod
9
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 +2075%
Contains more Vitamin B2Vitamin B2 +213.8%
Contains more Vitamin B12Vitamin B12 +84.6%
Contains more Vitamin KVitamin K +2500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +137%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B1Vitamin B1 +261.9%
Contains more Vitamin B3Vitamin B3 +1275.3%
Contains more Vitamin B5Vitamin B5 +35564.3%
Contains more Vitamin B6Vitamin B6 +195.2%
Contains more FolateFolate +16.7%
Contains more CholineCholine +323.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +43.7%
Contains more FatsFats +4547.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1163.3%
Contains more WaterWater +114.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 more Mono. FatMonounsaturated fat +9141.5%
Contains more Poly. FatPolyunsaturated fat +616%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina Cod
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fontina Cod DV% diff.
Vitamin B5 0.429mg 153mg 3051%
Saturated fat 19.196g 0.131g 87%
Calcium 550mg 16mg 53%
Fats 31.14g 0.67g 47%
Selenium 14.5µg 33.1µg 34%
Sodium 800mg 54mg 32%
Vitamin B12 1.68µg 0.91µg 32%
Vitamin A 261µg 12µg 28%
Zinc 3.5mg 0.45mg 28%
Cholesterol 116mg 43mg 24%
Monounsaturated fat 8.687g 0.094g 21%
Phosphorus 346mg 203mg 20%
Protein 25.6g 17.81g 16%
Calories 389kcal 82kcal 15%
Vitamin B6 0.083mg 0.245mg 12%
Vitamin B3 0.15mg 2.063mg 12%
Vitamin B2 0.204mg 0.065mg 11%
Potassium 64mg 413mg 10%
Polyunsaturated fat 1.654g 0.231g 9%
Choline 15.4mg 65.2mg 9%
Vitamin B1 0.021mg 0.076mg 5%
Magnesium 14mg 32mg 4%
Vitamin E 0.27mg 0.64mg 2%
Vitamin D 0.6µg 0.9µg 2%
Iron 0.23mg 0.38mg 2%
Vitamin D 23IU 36IU 2%
Vitamin K 2.6µg 0.1µg 2%
Carbs 1.55g 0g 1%
Vitamin C 0mg 1mg 1%
Net carbs 1.55g 0g N/A
Sugar 1.55g 0g N/A
Copper 0.025mg 0.028mg 0%
Manganese 0.014mg 0.015mg 0%
Folate 6µg 7µg 0%
Tryptophan 0.361mg 0.199mg 0%
Threonine 0.935mg 0.781mg 0%
Isoleucine 1.384mg 0.821mg 0%
Leucine 2.664mg 1.447mg 0%
Lysine 2.328mg 1.635mg 0%
Methionine 0.706mg 0.527mg 0%
Phenylalanine 1.497mg 0.695mg 0%
Valine 1.926mg 0.917mg 0%
Histidine 0.959mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Fontina
731%
Cod
Minerals Daily Need Coverage Score
63%
Fontina
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 73mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 746mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 19.065g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod
Cod is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.