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  6. Quinoa vs. Cod

Quinoa vs. Cod — In-Depth Nutrition Comparison

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Important differences between Quinoa and Cod

  • Quinoa has more Manganese, Copper, Iron, Fiber, and Folate, however, Cod has more Selenium, Vitamin B12, Vitamin B3, and Vitamin B6.
  • Cod's daily need coverage for Selenium is 55% more.

The food varieties used in the comparison are Quinoa, cooked and Fish, cod, Atlantic, raw.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
:
3
Cod
Cod
Contains more Iron +292.1%
Contains more Magnesium +100%
Contains less Sodium -87%
Contains more Zinc +142.2%
Contains more Copper +585.7%
Contains more Manganese +4106.7%
Contains more Phosphorus +33.6%
Contains more Potassium +140.1%
Contains more Selenium +1082.1%
Equal in Calcium - 16
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Iron +292.1%
Contains more Magnesium +100%
Contains less Sodium -87%
Contains more Zinc +142.2%
Contains more Copper +585.7%
Contains more Manganese +4106.7%
Contains more Phosphorus +33.6%
Contains more Potassium +140.1%
Contains more Selenium +1082.1%
Equal in Calcium - 16

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.
Quinoa
Quinoa
3
:
9
Cod
Cod
Contains more Vitamin B1 +40.8%
Contains more Vitamin B2 +69.2%
Contains more Folate +500%
Contains more Vitamin A +700%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +400.7%
Contains more Vitamin B6 +99.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.64
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 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 B1 +40.8%
Contains more Vitamin B2 +69.2%
Contains more Folate +500%
Contains more Vitamin A +700%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +400.7%
Contains more Vitamin B6 +99.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Cod
Cod
Contains more Fats +186.6%
Contains more Carbs +∞%
Contains more Other +156.7%
Contains more Protein +304.8%
Contains more Water +13.4%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 Fats +186.6%
Contains more Carbs +∞%
Contains more Other +156.7%
Contains more Protein +304.8%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +461.7%
Contains more Polyunsaturated fat +366.7%
Contains less Saturated Fat -43.3%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +461.7%
Contains more Polyunsaturated fat +366.7%
Contains less Saturated Fat -43.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Cod Opinion
Net carbs 18.5g 0g Quinoa
Protein 4.4g 17.81g Cod
Fats 1.92g 0.67g Quinoa
Carbs 21.3g 0g Quinoa
Calories 120kcal 82kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 0g Cod
Fiber 2.8g 0g Quinoa
Calcium 17mg 16mg Quinoa
Iron 1.49mg 0.38mg Quinoa
Magnesium 64mg 32mg Quinoa
Phosphorus 152mg 203mg Cod
Potassium 172mg 413mg Cod
Sodium 7mg 54mg Quinoa
Zinc 1.09mg 0.45mg Quinoa
Copper 0.192mg 0.028mg Quinoa
Manganese 0.631mg 0.015mg Quinoa
Selenium 2.8µg 33.1µg Cod
Vitamin A 5IU 40IU Cod
Vitamin A RAE 0µg 12µg Cod
Vitamin E 0.63mg 0.64mg Cod
Vitamin D 0IU 36IU Cod
Vitamin D 0µg 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.107mg 0.076mg Quinoa
Vitamin B2 0.11mg 0.065mg Quinoa
Vitamin B3 0.412mg 2.063mg Cod
Vitamin B5 153mg Cod
Vitamin B6 0.123mg 0.245mg Cod
Folate 42µg 7µg Quinoa
Vitamin B12 0µg 0.91µg Cod
Vitamin K 0µg 0.1µg Cod
Tryptophan 0.052mg 0.199mg Cod
Threonine 0.131mg 0.781mg Cod
Isoleucine 0.157mg 0.821mg Cod
Leucine 0.261mg 1.447mg Cod
Lysine 0.239mg 1.635mg Cod
Methionine 0.096mg 0.527mg Cod
Phenylalanine 0.185mg 0.695mg Cod
Valine 0.185mg 0.917mg Cod
Histidine 0.127mg 0.524mg Cod
Cholesterol 0mg 43mg Quinoa
Saturated Fat 0.231g 0.131g Cod
Omega-3 - DHA 0.015g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 0.528g 0.094g Quinoa
Polyunsaturated fat 1.078g 0.231g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Cod
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Quinoa
790%
Cod
Minerals Daily Need Coverage Score
38%
Quinoa
38%
Cod

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is richer in minerals?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.