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  6. Pork vs. Cod

Pork vs. Cod — In-Depth Nutrition Comparison

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What are the differences between Pork and Cod?

  • Pork is higher in Vitamin B1, Selenium, Vitamin B2, Vitamin B3, Zinc, and Vitamin B6, yet Cod is higher in Vitamin B5, and Vitamin B12.
  • Cod's daily need coverage for Vitamin B5 is 3046% more.
  • Pork has 40 times more Saturated Fat than Cod. While Pork has 5.23g of Saturated Fat, Cod has only 0.131g.

We used Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Fish, cod, Atlantic, raw types in this article.

Infographic

Pork 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.
Pork
Pork
7
:
3
Cod
Cod
Contains more Calcium +18.8%
Contains more Iron +128.9%
Contains more Phosphorus +21.2%
Contains more Zinc +431.1%
Contains more Copper +160.7%
Contains more Selenium +36.9%
Contains more Magnesium +14.3%
Contains less Sodium -12.9%
Contains more Manganese +66.7%
Equal in Potassium - 413
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +18.8%
Contains more Iron +128.9%
Contains more Phosphorus +21.2%
Contains more Zinc +431.1%
Contains more Copper +160.7%
Contains more Selenium +36.9%
Contains more Magnesium +14.3%
Contains less Sodium -12.9%
Contains more Manganese +66.7%
Equal in Potassium - 413

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.
Pork
Pork
5
:
7
Cod
Cod
Contains more Vitamin D +44.4%
Contains more Vitamin B1 +1053.9%
Contains more Vitamin B2 +393.8%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B6 +89.4%
Contains more Vitamin A +471.4%
Contains more Vitamin E +120.7%
Contains more Vitamin C +66.7%
Contains more Vitamin B5 +21819.8%
Contains more Folate +40%
Contains more Vitamin B12 +30%
Contains more Vitamin K +∞%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin D +44.4%
Contains more Vitamin B1 +1053.9%
Contains more Vitamin B2 +393.8%
Contains more Vitamin B3 +144.2%
Contains more Vitamin B6 +89.4%
Contains more Vitamin A +471.4%
Contains more Vitamin E +120.7%
Contains more Vitamin C +66.7%
Contains more Vitamin B5 +21819.8%
Contains more Folate +40%
Contains more Vitamin B12 +30%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
:
1
Cod
Cod
Contains more Protein +53.4%
Contains more Fats +1977.6%
Contains more Other +196.7%
Contains more Water +40.3%
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +53.4%
Contains more Fats +1977.6%
Contains more Other +196.7%
Contains more Water +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +6485.1%
Contains more Polyunsaturated fat +419.5%
Contains less Saturated Fat -97.5%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +6485.1%
Contains more Polyunsaturated fat +419.5%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Cod Opinion
Protein 27.32g 17.81g Pork
Fats 13.92g 0.67g Pork
Calories 242kcal 82kcal Pork
Calcium 19mg 16mg Pork
Iron 0.87mg 0.38mg Pork
Magnesium 28mg 32mg Cod
Phosphorus 246mg 203mg Pork
Potassium 423mg 413mg Pork
Sodium 62mg 54mg Cod
Zinc 2.39mg 0.45mg Pork
Copper 0.073mg 0.028mg Pork
Manganese 0.009mg 0.015mg Cod
Selenium 45.3µg 33.1µg Pork
Vitamin A 7IU 40IU Cod
Vitamin A RAE 2µg 12µg Cod
Vitamin E 0.29mg 0.64mg Cod
Vitamin D 53IU 36IU Pork
Vitamin D 1.3µg 0.9µg Pork
Vitamin C 0.6mg 1mg Cod
Vitamin B1 0.877mg 0.076mg Pork
Vitamin B2 0.321mg 0.065mg Pork
Vitamin B3 5.037mg 2.063mg Pork
Vitamin B5 0.698mg 153mg Cod
Vitamin B6 0.464mg 0.245mg Pork
Folate 5µg 7µg Cod
Vitamin B12 0.7µg 0.91µg Cod
Vitamin K 0µg 0.1µg Cod
Tryptophan 0.338mg 0.199mg Pork
Threonine 1.234mg 0.781mg Pork
Isoleucine 1.26mg 0.821mg Pork
Leucine 2.177mg 1.447mg Pork
Lysine 2.446mg 1.635mg Pork
Methionine 0.712mg 0.527mg Pork
Phenylalanine 1.086mg 0.695mg Pork
Valine 1.473mg 0.917mg Pork
Histidine 1.067mg 0.524mg Pork
Cholesterol 80mg 43mg Cod
Saturated Fat 5.23g 0.131g Cod
Omega-3 - DHA 0g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 6.19g 0.094g Pork
Polyunsaturated fat 1.2g 0.231g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
56%
Pork
790%
Cod
Minerals Daily Need Coverage Score
55%
Pork
38%
Cod

Comparison summary

Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is cheaper?
Pork
Pork is cheaper (difference - $0.5)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 5.099g)
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)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.