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Pasta vs. Cod — In-Depth Nutrition Comparison

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How are pasta and cod different?

  • Pasta is higher in folate, vitamin B1, iron, manganese, and copper; however, cod is richer in vitamin B5, vitamin B12, phosphorus, vitamin B6, and potassium.
  • Daily need coverage for vitamin B5 for cod is 3056% higher.
  • Pasta contains 15 times more manganese than cod. While pasta contains 0.224mg of manganese, cod contains only 0.015mg.
  • Cod has a lower glycemic index (0) than pasta (49).

Pasta, fresh-refrigerated, plain, cooked and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Pasta 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.
Pasta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Cod
Cod
5
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 IronIron +200%
Contains more CopperCopper +232.1%
Contains more ZincZinc +24.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +1393.3%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +1620.8%
Contains more PhosphorusPhosphorus +222.2%

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.
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Cod
Cod
10
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 +175%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more FolateFolate +814.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +108%
Contains more Vitamin B5Vitamin B5 +83506.6%
Contains more Vitamin B6Vitamin B6 +620.6%
Contains more Vitamin B12Vitamin B12 +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +56.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +245.8%
Contains more WaterWater +18.5%
~equal in Other ~0.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 +31.9%
Contains more Poly. FatPolyunsaturated fat +85.7%
Contains less Sat. FatSaturated fat -12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Cod DV% diff.
Vitamin B5 0.183mg 153mg 3056%
Selenium 33.1µg 60%
Vitamin B12 0.14µg 0.91µg 32%
Protein 5.15g 17.81g 25%
Phosphorus 63mg 203mg 20%
Vitamin B6 0.034mg 0.245mg 16%
Folate 64µg 7µg 14%
Choline 65.2mg 12%
Vitamin B1 0.209mg 0.076mg 11%
Potassium 24mg 413mg 11%
Iron 1.14mg 0.38mg 10%
Manganese 0.224mg 0.015mg 9%
Carbs 24.93g 0g 8%
Copper 0.093mg 0.028mg 7%
Vitamin B3 0.992mg 2.063mg 7%
Vitamin B2 0.15mg 0.065mg 7%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Vitamin E 0.64mg 4%
Magnesium 18mg 32mg 3%
Cholesterol 33mg 43mg 3%
Calories 131kcal 82kcal 2%
Sodium 6mg 54mg 2%
Vitamin A 6µg 12µg 1%
Zinc 0.56mg 0.45mg 1%
Calcium 6mg 16mg 1%
Vitamin C 0mg 1mg 1%
Fats 1.05g 0.67g 1%
Polyunsaturated fat 0.429g 0.231g 1%
Net carbs 24.93g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.15g 0.131g 0%
Monounsaturated fat 0.124g 0.094g 0%
Tryptophan 0.065mg 0.199mg 0%
Threonine 0.134mg 0.781mg 0%
Isoleucine 0.197mg 0.821mg 0%
Leucine 0.348mg 1.447mg 0%
Lysine 0.097mg 1.635mg 0%
Methionine 0.079mg 0.527mg 0%
Phenylalanine 0.247mg 0.695mg 0%
Valine 0.217mg 0.917mg 0%
Histidine 0.103mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
15%
Pasta
731%
Cod
Minerals Daily Need Coverage Score
16%
Pasta
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Pasta
Pasta is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 49)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.7)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.