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  6. Minestrone vs. Cod

Minestrone vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between minestrone and cod

  • Minestrone has more vitamin A; however, cod is higher in vitamin B5, vitamin B12, phosphorus, vitamin B6, vitamin B3, potassium, and magnesium.
  • Cod covers your daily vitamin B5 needs 3057% more than minestrone.
  • Cod contains 24 times less vitamin A than minestrone. Minestrone contains 970IU of vitamin A, while cod contains 40IU.
  • Cod has less sodium.
  • The glycemic index of minestrone is higher.

Food varieties used in this article are Soup, minestrone, canned, prepared with equal volume water and Fish, cod, Atlantic, raw.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Cod
Cod
7
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 CopperCopper +82.1%
Contains more ManganeseManganese +913.3%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +217.7%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +782.6%
Contains less SodiumSodium -78.7%
~equal in Iron ~0.38mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Cod
Cod
11
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 +308.3%
Contains more FolateFolate +114.3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +245.5%
Contains more Vitamin B2Vitamin B2 +261.1%
Contains more Vitamin B3Vitamin B3 +427.6%
Contains more Vitamin B5Vitamin B5 +109185.7%
Contains more Vitamin B6Vitamin B6 +497.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Minestrone Cod DV% diff.
Vitamin B5 0.14mg 153mg 3057%
Selenium 33.1µg 60%
Vitamin B12 0µg 0.91µg 38%
Protein 1.77g 17.81g 32%
Phosphorus 23mg 203mg 26%
Vitamin B6 0.041mg 0.245mg 16%
Cholesterol 1mg 43mg 14%
Choline 65.2mg 12%
Vitamin B3 0.391mg 2.063mg 10%
Sodium 254mg 54mg 9%
Potassium 130mg 413mg 8%
Magnesium 3mg 32mg 7%
Manganese 0.152mg 0.015mg 6%
Vitamin D 36IU 5%
Vitamin B1 0.022mg 0.076mg 5%
Vitamin D 0.9µg 5%
Vitamin E 0.64mg 4%
Vitamin B2 0.018mg 0.065mg 4%
Vitamin A 49µg 12µg 4%
Copper 0.051mg 0.028mg 3%
Folate 15µg 7µg 2%
Polyunsaturated fat 0.46g 0.231g 2%
Calories 34kcal 82kcal 2%
Fiber 0.4g 0g 2%
Carbs 4.66g 0g 2%
Zinc 0.31mg 0.45mg 1%
Vitamin C 0.5mg 1mg 1%
Fats 1.04g 0.67g 1%
Net carbs 4.26g 0g N/A
Calcium 14mg 16mg 0%
Iron 0.38mg 0.38mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.23g 0.131g 0%
Monounsaturated fat 0.29g 0.094g 0%
Tryptophan 0.013mg 0.199mg 0%
Threonine 0.043mg 0.781mg 0%
Isoleucine 0.054mg 0.821mg 0%
Leucine 0.098mg 1.447mg 0%
Lysine 0.076mg 1.635mg 0%
Methionine 0.018mg 0.527mg 0%
Phenylalanine 0.064mg 0.695mg 0%
Valine 0.074mg 0.917mg 0%
Histidine 0.03mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 FatsFats +55.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.4%
Contains more OtherOther +300%
Contains more ProteinProtein +906.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +208.5%
Contains more Poly. FatPolyunsaturated fat +99.1%
Contains less Sat. FatSaturated fat -43%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.