Potato vs. Cod — In-Depth Nutrition Comparison
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Significant differences between potatoes and cod
- Potatoes have more vitamin C, copper, fiber, manganese, and potassium; however, cod is richer in selenium, vitamin B12, choline, and phosphorus.
- Cod covers your daily selenium needs 68% more than potatoes.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of cod is 0.
Specific food types used in this comparison are Potatoes, baked, flesh, and skin, without salt and Fish, cod, Atlantic, cooked, dry heat.
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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.
| Contains more PotassiumPotassium | +119.3% |
| Contains more IronIron | +120.4% |
| Contains more CopperCopper | +227.8% |
| Contains less SodiumSodium | -87.2% |
| Contains more ManganeseManganese | +995% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more ZincZinc | +61.1% |
| Contains more PhosphorusPhosphorus | +97.1% |
| Contains more SeleniumSelenium | +9300% |
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.
| Contains more Vitamin CVitamin C | +860% |
| Contains more Vitamin B5Vitamin B5 | +108.9% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more FolateFolate | +250% |
| Contains more Vitamin AVitamin A | +1300% |
| Contains more Vitamin EVitamin E | +1925% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.5% |
| Contains more Vitamin B2Vitamin B2 | +64.6% |
| Contains more Vitamin B3Vitamin B3 | +78.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +465.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 37.6µg | 68% |
| Vitamin B12 | 0µg | 1.05µg | 44% |
| Protein | 2.5g | 22.83g | 41% |
| Cholesterol | 0mg | 55mg | 18% |
| Choline | 14.8mg | 83.7mg | 13% |
| Vitamin C | 9.6mg | 1mg | 10% |
| Phosphorus | 70mg | 138mg | 10% |
| Copper | 0.118mg | 0.036mg | 9% |
| Fiber | 2.2g | 0g | 9% |
| Manganese | 0.219mg | 0.02mg | 9% |
| Potassium | 535mg | 244mg | 9% |
| Carbs | 21.15g | 0g | 7% |
| Starch | 17.27g | 7% | |
| Vitamin B3 | 1.41mg | 2.513mg | 7% |
| Iron | 1.08mg | 0.49mg | 7% |
| Vitamin D | 0IU | 46IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Folate | 28µg | 8µg | 5% |
| Vitamin E | 0.04mg | 0.81mg | 5% |
| Vitamin B5 | 0.376mg | 0.18mg | 4% |
| Magnesium | 28mg | 42mg | 3% |
| Sodium | 10mg | 78mg | 3% |
| Vitamin B2 | 0.048mg | 0.079mg | 2% |
| Vitamin B1 | 0.064mg | 0.088mg | 2% |
| Vitamin K | 2µg | 0.1µg | 2% |
| Zinc | 0.36mg | 0.58mg | 2% |
| Polyunsaturated fat | 0.057g | 0.292g | 2% |
| Vitamin B6 | 0.311mg | 0.283mg | 2% |
| Saturated fat | 0.034g | 0.168g | 1% |
| Calories | 93kcal | 105kcal | 1% |
| Vitamin A | 1µg | 14µg | 1% |
| Fats | 0.13g | 0.86g | 1% |
| Net carbs | 18.95g | 0g | N/A |
| Calcium | 15mg | 14mg | 0% |
| Sugar | 1.18g | 0g | N/A |
| Monounsaturated fat | 0.003g | 0.124g | 0% |
| Tryptophan | 0.025mg | 0.256mg | 0% |
| Threonine | 0.081mg | 1.001mg | 0% |
| Isoleucine | 0.08mg | 1.052mg | 0% |
| Leucine | 0.119mg | 1.856mg | 0% |
| Lysine | 0.13mg | 2.097mg | 0% |
| Methionine | 0.038mg | 0.676mg | 0% |
| Phenylalanine | 0.099mg | 0.891mg | 0% |
| Valine | 0.125mg | 1.176mg | 0% |
| Histidine | 0.042mg | 0.672mg | 0% |
| Fructose | 0.34g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.154g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +241% |
| Contains more ProteinProtein | +813.2% |
| Contains more FatsFats | +561.5% |
~equal in
Water
~75.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.8% |
| Contains more Mono. FatMonounsaturated fat | +4033.3% |
| Contains more Poly. FatPolyunsaturated fat | +412.3% |
