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  6. Potato bread vs. Cod

Potato bread vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between potato bread and cod?

  • Potato bread is richer in folate, fiber, phosphorus, iron, and calcium, yet cod is richer in vitamin B5, selenium, and vitamin B12.
  • Cod's daily need coverage for vitamin B5 is 3044% higher.
  • Cod contains less sodium.
  • Cod has a lower glycemic index than potato bread.

We used Bread, potato and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 CalciumCalcium +1075%
Contains more PotassiumPotassium +73.8%
Contains more IronIron +492.1%
Contains more CopperCopper +235.7%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +1586.7%
Contains more MagnesiumMagnesium +14.3%
Contains less SodiumSodium -85.6%
Contains more SeleniumSelenium +248.4%

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Cod
Cod
7
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 +100%
Contains more Vitamin B1Vitamin B1 +147.4%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin KVitamin K +6700%
Contains more FolateFolate +1700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +36.2%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B3Vitamin B3 +65%
Contains more Vitamin B5Vitamin B5 +18627.1%
Contains more Vitamin B12Vitamin B12 +506.7%
Contains more CholineCholine +254.3%
~equal in Vitamin B6 ~0.245mg

All nutrients comparison - raw data values

Nutrient Potato bread Cod DV% diff.
Vitamin B5 0.817mg 153mg 3044%
Selenium 9.5µg 33.1µg 43%
Vitamin B12 0.15µg 0.91µg 32%
Folate 126µg 7µg 30%
Fiber 6.3g 0g 25%
Phosphorus 369mg 203mg 24%
Iron 2.25mg 0.38mg 23%
Calcium 188mg 16mg 17%
Carbs 47.07g 0g 16%
Cholesterol 0mg 43mg 14%
Sodium 375mg 54mg 14%
Protein 12.5g 17.81g 11%
Manganese 0.253mg 0.015mg 10%
Calories 266kcal 82kcal 9%
Choline 18.4mg 65.2mg 9%
Vitamin B1 0.188mg 0.076mg 9%
Zinc 1.44mg 0.45mg 9%
Potassium 718mg 413mg 9%
Copper 0.094mg 0.028mg 7%
Vitamin K 6.8µg 0.1µg 6%
Vitamin B3 1.25mg 2.063mg 5%
Vitamin D 2IU 36IU 4%
Fats 3.13g 0.67g 4%
Vitamin D 0.1µg 0.9µg 4%
Vitamin B2 0.106mg 0.065mg 3%
Polyunsaturated fat 0g 0.231g 2%
Magnesium 28mg 32mg 1%
Vitamin B6 0.232mg 0.245mg 1%
Vitamin E 0.47mg 0.64mg 1%
Vitamin C 0mg 1mg 1%
Vitamin A 24µg 12µg 1%
Saturated fat 0g 0.131g 1%
Net carbs 40.77g 0g N/A
Sugar 9.38g 0g N/A
Monounsaturated fat 0g 0.094g 0%
Tryptophan 0.081mg 0.199mg 0%
Threonine 0.224mg 0.781mg 0%
Isoleucine 0.268mg 0.821mg 0%
Leucine 0.44mg 1.447mg 0%
Lysine 0.311mg 1.635mg 0%
Methionine 0.112mg 0.527mg 0%
Phenylalanine 0.285mg 0.695mg 0%
Valine 0.305mg 0.917mg 0%
Histidine 0.143mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +367.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1150%
Contains more ProteinProtein +42.5%
Contains more WaterWater +142.1%

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.