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  6. Milk vs. Cod

Milk vs. Cod — In-Depth Nutrition Comparison

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What are the differences between Milk and Cod?

  • Milk is higher in Calcium, and Vitamin B2, yet Cod is higher in Vitamin B5, Selenium, Vitamin B12, Vitamin B6, Phosphorus, Vitamin B3, and Choline.
  • Cod's daily need coverage for Vitamin B5 is 3053% more.
  • Milk has 8 times more Calcium than Cod. While Milk has 125mg of Calcium, Cod has only 16mg.
  • The amount of Cholesterol in Milk is lower.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, cod, Atlantic, raw types in this article.

Infographic

Milk 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.
Milk
Milk
2
:
8
Cod
Cod
Contains more Calcium +681.3%
Contains less Sodium -18.5%
Contains more Iron +1166.7%
Contains more Magnesium +190.9%
Contains more Phosphorus +113.7%
Contains more Potassium +175.3%
Contains more Copper +180%
Contains more Manganese +400%
Contains more Selenium +903%
Equal in Zinc - 0.45
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +681.3%
Contains less Sodium -18.5%
Contains more Iron +1166.7%
Contains more Magnesium +190.9%
Contains more Phosphorus +113.7%
Contains more Potassium +175.3%
Contains more Copper +180%
Contains more Manganese +400%
Contains more Selenium +903%
Equal in Zinc - 0.45

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.
Milk
Milk
3
:
8
Cod
Cod
Contains more Vitamin A +390%
Contains more Vitamin D +33.3%
Contains more Vitamin B2 +184.6%
Contains more Vitamin E +6300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B3 +2118.3%
Contains more Vitamin B5 +42282.3%
Contains more Vitamin B6 +562.2%
Contains more Folate +40%
Contains more Vitamin B12 +93.6%
Equal in Vitamin K - 0.1
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
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 +390%
Contains more Vitamin D +33.3%
Contains more Vitamin B2 +184.6%
Contains more Vitamin E +6300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B3 +2118.3%
Contains more Vitamin B5 +42282.3%
Contains more Vitamin B6 +562.2%
Contains more Folate +40%
Contains more Vitamin B12 +93.6%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
4
:
1
Cod
Cod
Contains more Fats +44.8%
Contains more Carbs +∞%
Contains more Water +10.7%
Contains more Other +150%
Contains more Protein +428.5%
Equal in Water - 81.22
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 Fats +44.8%
Contains more Carbs +∞%
Contains more Water +10.7%
Contains more Other +150%
Contains more Protein +428.5%
Equal in Water - 81.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Cod
Cod
Contains more Monounsaturated Fat +194.7%
Contains less Saturated Fat -79.3%
Contains more Polyunsaturated fat +560%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +194.7%
Contains less Saturated Fat -79.3%
Contains more Polyunsaturated fat +560%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Cod Opinion
Net carbs 4.99g 0g Milk
Protein 3.37g 17.81g Cod
Fats 0.97g 0.67g Milk
Carbs 4.99g 0g Milk
Calories 42kcal 82kcal Cod
Sugar 5.2g 0g Cod
Calcium 125mg 16mg Milk
Iron 0.03mg 0.38mg Cod
Magnesium 11mg 32mg Cod
Phosphorus 95mg 203mg Cod
Potassium 150mg 413mg Cod
Sodium 44mg 54mg Milk
Zinc 0.42mg 0.45mg Cod
Copper 0.01mg 0.028mg Cod
Manganese 0.003mg 0.015mg Cod
Selenium 3.3µg 33.1µg Cod
Vitamin A 196IU 40IU Milk
Vitamin A RAE 58µg 12µg Milk
Vitamin E 0.01mg 0.64mg Cod
Vitamin D 48IU 36IU Milk
Vitamin D 1.2µg 0.9µg Milk
Vitamin C 0mg 1mg Cod
Vitamin B1 0.02mg 0.076mg Cod
Vitamin B2 0.185mg 0.065mg Milk
Vitamin B3 0.093mg 2.063mg Cod
Vitamin B5 0.361mg 153mg Cod
Vitamin B6 0.037mg 0.245mg Cod
Folate 5µg 7µg Cod
Vitamin B12 0.47µg 0.91µg Cod
Vitamin K 0.1µg 0.1µg
Tryptophan 0.043mg 0.199mg Cod
Threonine 0.143mg 0.781mg Cod
Isoleucine 0.174mg 0.821mg Cod
Leucine 0.319mg 1.447mg Cod
Lysine 0.282mg 1.635mg Cod
Methionine 0.088mg 0.527mg Cod
Phenylalanine 0.174mg 0.695mg Cod
Valine 0.22mg 0.917mg Cod
Histidine 0.101mg 0.524mg Cod
Cholesterol 5mg 43mg Milk
Saturated Fat 0.633g 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 0.277g 0.094g Milk
Polyunsaturated fat 0.035g 0.231g Cod
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk 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
16%
Milk
790%
Cod
Minerals Daily Need Coverage Score
14%
Milk
38%
Cod

Comparison summary

Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 38mg)
Which food is cheaper?
Milk
Milk is cheaper (difference - $0.7)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 5.2g)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.502g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.