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Potato vs. Cod — In-Depth Nutrition Comparison

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What are the differences between potatoes and cod?

  • Potatoes are higher in vitamin C, copper, fiber, and manganese, yet cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, and choline.
  • Cod's daily need coverage for vitamin B5 is 3054% more.
  • The glycemic index of cod is lower.

We used Potatoes, flesh, and skin, raw and Fish, cod, Atlantic, raw types in this article.

Infographic

Potato vs Cod infographic
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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.
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +113.2%
Contains more CopperCopper +292.9%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +1233.3%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +256.1%
Contains more SeleniumSelenium +8175%
~equal in Potassium ~413mg

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.
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Cod
Cod
8
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 CVitamin C +1870%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B3Vitamin B3 +94.4%
Contains more Vitamin B5Vitamin B5 +51764.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +438.8%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Potato Cod DV% diff.
Vitamin B5 0.295mg 153mg 3054%
Selenium 0.4µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 2.05g 17.81g 32%
Vitamin C 19.7mg 1mg 21%
Phosphorus 57mg 203mg 21%
Cholesterol 0mg 43mg 14%
Choline 12.1mg 65.2mg 10%
Copper 0.11mg 0.028mg 9%
Fiber 2.1g 0g 8%
Manganese 0.2mg 0.015mg 8%
Vitamin B3 1.061mg 2.063mg 6%
Starch 15.29g 6%
Carbs 17.49g 0g 6%
Iron 0.81mg 0.38mg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin B6 0.298mg 0.245mg 4%
Vitamin E 0.01mg 0.64mg 4%
Vitamin B2 0.032mg 0.065mg 3%
Magnesium 23mg 32mg 2%
Folate 15µg 7µg 2%
Sodium 6mg 54mg 2%
Vitamin K 2µg 0.1µg 2%
Zinc 0.3mg 0.45mg 1%
Polyunsaturated fat 0.042g 0.231g 1%
Vitamin A 0µg 12µg 1%
Fats 0.09g 0.67g 1%
Calories 77kcal 82kcal 0%
Net carbs 15.39g 0g N/A
Calcium 12mg 16mg 0%
Potassium 425mg 413mg 0%
Sugar 0.82g 0g N/A
Vitamin B1 0.081mg 0.076mg 0%
Saturated fat 0.025g 0.131g 0%
Monounsaturated fat 0.002g 0.094g 0%
Tryptophan 0.021mg 0.199mg 0%
Threonine 0.067mg 0.781mg 0%
Isoleucine 0.066mg 0.821mg 0%
Leucine 0.098mg 1.447mg 0%
Lysine 0.107mg 1.635mg 0%
Methionine 0.032mg 0.527mg 0%
Phenylalanine 0.081mg 0.695mg 0%
Valine 0.103mg 0.917mg 0%
Histidine 0.035mg 0.524mg 0%
Fructose 0.26g 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
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 CarbsCarbs +∞%
Contains more OtherOther +273.3%
Contains more ProteinProtein +768.8%
Contains more FatsFats +644.4%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Cod
Cod
2
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 less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +4600%
Contains more Poly. FatPolyunsaturated fat +450%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.