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  6. Mustard vs. Cod

Mustard vs. Cod — In-Depth Nutrition Comparison

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Differences between mustard and cod

  • Mustard has more manganese, fiber, and iron, while cod has more vitamin B5, vitamin B12, phosphorus, vitamin B6, and vitamin B3.
  • Cod's daily need coverage for vitamin B5 is 3055% higher.
  • The amount of sodium in cod is lower.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of mustard is 32.

The food types used in this comparison are Mustard, prepared, yellow and Fish, cod, Atlantic, raw.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Cod
Cod
3
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 MagnesiumMagnesium +50%
Contains more CalciumCalcium +293.8%
Contains more IronIron +323.7%
Contains more CopperCopper +164.3%
Contains more ZincZinc +42.2%
Contains more ManganeseManganese +2713.3%
Contains more PotassiumPotassium +171.7%
Contains more PhosphorusPhosphorus +88%
Contains less SodiumSodium -95.1%
~equal in Selenium ~33.1µg

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 B1Vitamin B1 +132.9%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +77.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +265.1%
Contains more Vitamin B5Vitamin B5 +60136.2%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +191.1%
~equal in Vitamin B2 ~0.065mg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Mustard Cod DV% diff.
Vitamin B5 0.254mg 153mg 3055%
Sodium 1104mg 54mg 46%
Vitamin B12 0µg 0.91µg 38%
Protein 3.74g 17.81g 28%
Manganese 0.422mg 0.015mg 18%
Fiber 4g 0g 16%
Iron 1.61mg 0.38mg 15%
Phosphorus 108mg 203mg 14%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.07mg 0.245mg 13%
Vitamin B3 0.565mg 2.063mg 9%
Vitamin B1 0.177mg 0.076mg 8%
Potassium 152mg 413mg 8%
Choline 22.4mg 65.2mg 8%
Vitamin D 0µg 0.9µg 5%
Monounsaturated fat 2.182g 0.094g 5%
Calcium 63mg 16mg 5%
Copper 0.074mg 0.028mg 5%
Vitamin D 0IU 36IU 5%
Polyunsaturated fat 0.774g 0.231g 4%
Fats 3.34g 0.67g 4%
Magnesium 48mg 32mg 4%
Carbs 5.83g 0g 2%
Vitamin E 0.36mg 0.64mg 2%
Zinc 0.64mg 0.45mg 2%
Vitamin K 1.4µg 0.1µg 1%
Calories 60kcal 82kcal 1%
Selenium 33.5µg 33.1µg 1%
Vitamin A 5µg 12µg 1%
Vitamin C 0.3mg 1mg 1%
Net carbs 1.83g 0g N/A
Sugar 0.92g 0g N/A
Starch 0.64g 0%
Vitamin B2 0.07mg 0.065mg 0%
Folate 7µg 7µg 0%
Trans fat 0.009g N/A
Saturated fat 0.214g 0.131g 0%
Tryptophan 0.009mg 0.199mg 0%
Threonine 0.167mg 0.781mg 0%
Isoleucine 0.146mg 0.821mg 0%
Leucine 0.292mg 1.447mg 0%
Lysine 0.264mg 1.635mg 0%
Methionine 0.076mg 0.527mg 0%
Phenylalanine 0.161mg 0.695mg 0%
Valine 0.189mg 0.917mg 0%
Histidine 0.119mg 0.524mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +398.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1023.3%
Contains more ProteinProtein +376.2%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +2221.3%
Contains more Poly. FatPolyunsaturated fat +235.1%
Contains less Sat. FatSaturated fat -38.8%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.