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Oatmeal vs. Cod — In-Depth Nutrition Comparison

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How are oatmeal and cod different?

  • Oatmeal is richer in iron, manganese, vitamin B1, and vitamin B2, while cod is higher in vitamin B5, selenium, vitamin B1,2, phosphorus, and choline.
  • Cod covers your daily need for vitamin B5, 3054% more than oatmeal.
  • Oatmeal contains 37 times more manganese than cod. Oatmeal contains 0.558mg of manganese, while cod contains 0.015mg.
  • Oatmeal has a higher glycemic index (79) than cod (0).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Cod
Cod
4
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 +400%
Contains more IronIron +1468.4%
Contains more CopperCopper +135.7%
Contains more ZincZinc +37.8%
Contains less SodiumSodium -9.3%
Contains more ManganeseManganese +3620%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +577%
Contains more PhosphorusPhosphorus +163.6%
Contains more SeleniumSelenium +562%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Cod
Cod
6
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 +983.3%
Contains more Vitamin B1Vitamin B1 +242.1%
Contains more Vitamin B2Vitamin B2 +230.8%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +528.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +814.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +48165%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1287.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +103%
Contains more CarbsCarbs +∞%
Contains more OtherOther +90%
Contains more ProteinProtein +651.5%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +316%
Contains more Poly. FatPolyunsaturated fat +84.4%
Contains less Sat. FatSaturated fat -42%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Cod DV% diff.
Vitamin B5 0.317mg 153mg 3054%
Iron 5.96mg 0.38mg 70%
Selenium 5µg 33.1µg 51%
Vitamin B12 0µg 0.91µg 38%
Protein 2.37g 17.81g 31%
Manganese 0.558mg 0.015mg 24%
Phosphorus 77mg 203mg 18%
Vitamin B1 0.26mg 0.076mg 15%
Cholesterol 0mg 43mg 14%
Vitamin A 130µg 12µg 13%
Vitamin B2 0.215mg 0.065mg 12%
Choline 4.7mg 65.2mg 11%
Potassium 61mg 413mg 10%
Folate 44µg 7µg 9%
Fiber 1.7g 0g 7%
Calcium 80mg 16mg 6%
Vitamin B3 3.025mg 2.063mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Starch 10.37g 4%
Copper 0.066mg 0.028mg 4%
Vitamin E 0.07mg 0.64mg 4%
Carbs 11.67g 0g 4%
Vitamin B6 0.29mg 0.245mg 3%
Zinc 0.62mg 0.45mg 2%
Monounsaturated fat 0.391g 0.094g 1%
Polyunsaturated fat 0.426g 0.231g 1%
Calories 68kcal 82kcal 1%
Magnesium 26mg 32mg 1%
Vitamin C 0mg 1mg 1%
Fats 1.36g 0.67g 1%
Net carbs 9.97g 0g N/A
Sugar 0.46g 0g N/A
Sodium 49mg 54mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g N/A
Saturated fat 0.226g 0.131g 0%
Tryptophan 0.04mg 0.199mg 0%
Threonine 0.083mg 0.781mg 0%
Isoleucine 0.105mg 0.821mg 0%
Leucine 0.2mg 1.447mg 0%
Lysine 0.135mg 1.635mg 0%
Methionine 0.04mg 0.527mg 0%
Phenylalanine 0.13mg 0.695mg 0%
Valine 0.151mg 0.917mg 0%
Histidine 0.057mg 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
Oatmeal 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
26%
Oatmeal
731%
Cod
Minerals Daily Need Coverage Score
45%
Oatmeal
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 5mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 79)
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.
Which food is richer in vitamins?
?
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.