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Palm oil vs. Cod — In-Depth Nutrition Comparison

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Significant differences between palm oil and cod

  • Palm oil has more vitamin E; however, cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and potassium.
  • Cod covers your daily vitamin B5 needs 3060% more than palm oil.
  • Cod has 376 times less saturated fat than palm oil. Palm oil has 49.3g of saturated fat, while cod has 0.131g.

Specific food types used in this comparison are Oil, palm and Fish, cod, Atlantic, raw.

Infographic

Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Cod
Cod
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3700%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +2390.6%
Contains more Vitamin KVitamin K +7900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +21633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +14825.4%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 +39261.7%
Contains more Poly. FatPolyunsaturated fat +3926%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil Cod DV% diff.
Vitamin B5 0mg 153mg 3060%
Saturated fat 49.3g 0.131g 223%
Fats 100g 0.67g 153%
Vitamin E 15.94mg 0.64mg 102%
Monounsaturated fat 37g 0.094g 92%
Polyunsaturated fat 9.3g 0.231g 60%
Selenium 0µg 33.1µg 60%
Calories 884kcal 82kcal 40%
Vitamin B12 0µg 0.91µg 38%
Protein 0g 17.81g 36%
Phosphorus 0mg 203mg 29%
Vitamin B6 0mg 0.245mg 19%
Cholesterol 0mg 43mg 14%
Vitamin B3 0mg 2.063mg 13%
Potassium 0mg 413mg 12%
Choline 0.3mg 65.2mg 12%
Magnesium 0mg 32mg 8%
Vitamin K 8µg 0.1µg 7%
Vitamin B1 0mg 0.076mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Vitamin B2 0mg 0.065mg 5%
Iron 0.01mg 0.38mg 5%
Zinc 0mg 0.45mg 4%
Copper 0mg 0.028mg 3%
Calcium 0mg 16mg 2%
Folate 0µg 7µg 2%
Sodium 0mg 54mg 2%
Vitamin C 0mg 1mg 1%
Vitamin A 0µg 12µg 1%
Manganese 0.015mg 1%
Tryptophan 0mg 0.199mg 0%
Threonine 0mg 0.781mg 0%
Isoleucine 0mg 0.821mg 0%
Leucine 0mg 1.447mg 0%
Lysine 0mg 1.635mg 0%
Methionine 0mg 0.527mg 0%
Phenylalanine 0mg 0.695mg 0%
Valine 0mg 0.917mg 0%
Histidine 0mg 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
Palm oil Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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%
Palm oil
731%
Cod
Minerals Daily Need Coverage Score
0%
Palm oil
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 49.169g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.7)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.