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  6. Potato salad vs. Cod

Potato salad vs. Cod — In-Depth Nutrition Comparison

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How are potato salad and cod different?

  • Potato salad is higher in vitamin C and copper; however, cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin B5 for cod is 3049% higher.
  • Potato salad contains 10 times more vitamin C than cod. While potato salad contains 10mg of vitamin C, cod contains only 1mg.
  • Cod has less sodium.
  • Cod has a lower glycemic index (0) than potato salad (45).

Potato salad, home-prepared and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Cod
Cod
6
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 +18.8%
Contains more IronIron +71.1%
Contains more CopperCopper +321.4%
Contains more ManganeseManganese +573.3%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +62.6%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +707.3%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 +900%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +131.8%
Contains more Vitamin B5Vitamin B5 +28551.7%
Contains more Vitamin B6Vitamin B6 +73.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B2 ~0.065mg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Potato salad Cod DV% diff.
Vitamin B5 0.534mg 153mg 3049%
Selenium 4.1µg 33.1µg 53%
Vitamin B12 0µg 0.91µg 38%
Protein 2.68g 17.81g 30%
Polyunsaturated fat 3.737g 0.231g 23%
Phosphorus 52mg 203mg 22%
Sodium 529mg 54mg 21%
Choline 65.2mg 12%
Fats 8.2g 0.67g 12%
Copper 0.118mg 0.028mg 10%
Vitamin C 10mg 1mg 10%
Cholesterol 68mg 43mg 8%
Vitamin B6 0.141mg 0.245mg 8%
Vitamin B3 0.89mg 2.063mg 7%
Monounsaturated fat 2.48g 0.094g 6%
Saturated fat 1.429g 0.131g 6%
Vitamin D 0µg 0.9µg 5%
Potassium 254mg 413mg 5%
Fiber 1.3g 0g 5%
Vitamin D 0IU 36IU 5%
Carbs 11.17g 0g 4%
Magnesium 15mg 32mg 4%
Manganese 0.101mg 0.015mg 4%
Vitamin E 0.64mg 4%
Iron 0.65mg 0.38mg 3%
Calories 143kcal 82kcal 3%
Vitamin A 32µg 12µg 2%
Zinc 0.31mg 0.45mg 1%
Net carbs 9.87g 0g N/A
Calcium 19mg 16mg 0%
Vitamin B1 0.077mg 0.076mg 0%
Vitamin B2 0.06mg 0.065mg 0%
Vitamin K 0.1µg 0%
Folate 7µg 7µg 0%
Tryptophan 0.042mg 0.199mg 0%
Threonine 0.116mg 0.781mg 0%
Isoleucine 0.141mg 0.821mg 0%
Leucine 0.202mg 1.447mg 0%
Lysine 0.171mg 1.635mg 0%
Methionine 0.066mg 0.527mg 0%
Phenylalanine 0.135mg 0.695mg 0%
Valine 0.172mg 0.917mg 0%
Histidine 0.062mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +1123.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +550%
Contains more ProteinProtein +564.6%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +2538.3%
Contains more Poly. FatPolyunsaturated fat +1517.7%
Contains less Sat. FatSaturated fat -90.8%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.