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  6. Fontina vs. Cod

Fontina vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between Fontina and Cod

  • Fontina has more Calcium, Vitamin B12, Zinc, Vitamin A RAE, and Phosphorus, 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.

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.
Fontina
Fontina
3
:
7
Cod
Cod
Contains more Calcium +3337.5%
Contains more Phosphorus +70.4%
Contains more Zinc +677.8%
Contains more Iron +65.2%
Contains more Magnesium +128.6%
Contains more Potassium +545.3%
Contains less Sodium -93.3%
Contains more Copper +12%
Contains more Selenium +128.3%
Equal in Manganese - 0.015
Fontina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +3337.5%
Contains more Phosphorus +70.4%
Contains more Zinc +677.8%
Contains more Iron +65.2%
Contains more Magnesium +128.6%
Contains more Potassium +545.3%
Contains less Sodium -93.3%
Contains more Copper +12%
Contains more Selenium +128.3%
Equal in Manganese - 0.015

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.
Fontina
Fontina
4
:
8
Cod
Cod
Contains more Vitamin A +2182.5%
Contains more Vitamin B2 +213.8%
Contains more Vitamin B12 +84.6%
Contains more Vitamin K +2500%
Contains more Vitamin E +137%
Contains more Vitamin D +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +261.9%
Contains more Vitamin B3 +1275.3%
Contains more Vitamin B5 +35564.3%
Contains more Vitamin B6 +195.2%
Contains more Folate +16.7%
Fontina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +2182.5%
Contains more Vitamin B2 +213.8%
Contains more Vitamin B12 +84.6%
Contains more Vitamin K +2500%
Contains more Vitamin E +137%
Contains more Vitamin D +50%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +261.9%
Contains more Vitamin B3 +1275.3%
Contains more Vitamin B5 +35564.3%
Contains more Vitamin B6 +195.2%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fontina
Fontina
4
:
1
Cod
Cod
Contains more Protein +43.7%
Contains more Fats +4547.8%
Contains more Carbs +∞%
Contains more Other +1163.3%
Contains more Water +114.2%
Fontina
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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +43.7%
Contains more Fats +4547.8%
Contains more Carbs +∞%
Contains more Other +1163.3%
Contains more Water +114.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fontina
Fontina
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +9141.5%
Contains more Polyunsaturated fat +616%
Contains less Saturated Fat -99.3%
Fontina
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +9141.5%
Contains more Polyunsaturated fat +616%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 1.55g 0g Fontina
Protein 25.6g 17.81g Fontina
Fats 31.14g 0.67g Fontina
Carbs 1.55g 0g Fontina
Calories 389kcal 82kcal Fontina
Sugar 1.55g 0g Cod
Calcium 550mg 16mg Fontina
Iron 0.23mg 0.38mg Cod
Magnesium 14mg 32mg Cod
Phosphorus 346mg 203mg Fontina
Potassium 64mg 413mg Cod
Sodium 800mg 54mg Cod
Zinc 3.5mg 0.45mg Fontina
Copper 0.025mg 0.028mg Cod
Manganese 0.014mg 0.015mg Cod
Selenium 14.5µg 33.1µg Cod
Vitamin A 913IU 40IU Fontina
Vitamin A RAE 261µg 12µg Fontina
Vitamin E 0.27mg 0.64mg Cod
Vitamin D 23IU 36IU Cod
Vitamin D 0.6µg 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.021mg 0.076mg Cod
Vitamin B2 0.204mg 0.065mg Fontina
Vitamin B3 0.15mg 2.063mg Cod
Vitamin B5 0.429mg 153mg Cod
Vitamin B6 0.083mg 0.245mg Cod
Folate 6µg 7µg Cod
Vitamin B12 1.68µg 0.91µg Fontina
Vitamin K 2.6µg 0.1µg Fontina
Tryptophan 0.361mg 0.199mg Fontina
Threonine 0.935mg 0.781mg Fontina
Isoleucine 1.384mg 0.821mg Fontina
Leucine 2.664mg 1.447mg Fontina
Lysine 2.328mg 1.635mg Fontina
Methionine 0.706mg 0.527mg Fontina
Phenylalanine 1.497mg 0.695mg Fontina
Valine 1.926mg 0.917mg Fontina
Histidine 0.959mg 0.524mg Fontina
Cholesterol 116mg 43mg Cod
Saturated Fat 19.196g 0.131g Cod
Omega-3 - DHA 0g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 8.687g 0.094g Fontina
Polyunsaturated fat 1.654g 0.231g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Cod
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
790%
Cod
Minerals Daily Need Coverage Score
63%
Fontina
38%
Cod

Comparison summary

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 Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 73mg)
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.