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  6. Brown rice vs. Cod

Brown rice vs. Cod — In-Depth Nutrition Comparison

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Important differences between brown rice and cod

  • Brown rice has more manganese and copper; however, cod has more vitamin B5, selenium, vitamin B12, phosphorus, choline, potassium, and vitamin B6.
  • Cod's daily need coverage for vitamin B5 is 3052% more.
  • Brown rice has 65 times more manganese than cod. Brown rice has 0.974mg of manganese, while cod has 0.015mg.
  • Brown rice has a higher glycemic index than cod.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Fish, cod, Atlantic, raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Cod
Cod
4
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 MagnesiumMagnesium +21.9%
Contains more IronIron +47.4%
Contains more CopperCopper +278.6%
Contains more ZincZinc +57.8%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +6393.3%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +380.2%
Contains more PhosphorusPhosphorus +97.1%
Contains more SeleniumSelenium +470.7%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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 B1Vitamin B1 +134.2%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +276.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +40163.2%
Contains more Vitamin B6Vitamin B6 +99.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +608.7%
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Brown rice Cod DV% diff.
Vitamin B5 0.38mg 153mg 3052%
Selenium 5.8µg 33.1µg 50%
Manganese 0.974mg 0.015mg 42%
Vitamin B12 0µg 0.91µg 38%
Protein 2.74g 17.81g 30%
Phosphorus 103mg 203mg 14%
Cholesterol 0mg 43mg 14%
Choline 9.2mg 65.2mg 10%
Starch 24.79g 10%
Potassium 86mg 413mg 10%
Vitamin B6 0.123mg 0.245mg 9%
Carbs 25.58g 0g 9%
Vitamin B1 0.178mg 0.076mg 9%
Copper 0.106mg 0.028mg 9%
Fiber 1.6g 0g 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin E 0.17mg 0.64mg 3%
Vitamin B3 2.561mg 2.063mg 3%
Calories 123kcal 82kcal 2%
Sodium 4mg 54mg 2%
Zinc 0.71mg 0.45mg 2%
Iron 0.56mg 0.38mg 2%
Magnesium 39mg 32mg 2%
Vitamin A 0µg 12µg 1%
Monounsaturated fat 0.369g 0.094g 1%
Calcium 3mg 16mg 1%
Vitamin C 0mg 1mg 1%
Polyunsaturated fat 0.366g 0.231g 1%
Folate 9µg 7µg 1%
Saturated fat 0.26g 0.131g 1%
Fats 0.97g 0.67g 0%
Net carbs 23.98g 0g N/A
Sugar 0.24g 0g N/A
Vitamin B2 0.069mg 0.065mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.033mg 0.199mg 0%
Threonine 0.095mg 0.781mg 0%
Isoleucine 0.109mg 0.821mg 0%
Leucine 0.214mg 1.447mg 0%
Lysine 0.099mg 1.635mg 0%
Methionine 0.058mg 0.527mg 0%
Phenylalanine 0.133mg 0.695mg 0%
Valine 0.151mg 0.917mg 0%
Histidine 0.066mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +44.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46.7%
Contains more ProteinProtein +550%
Contains more WaterWater +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +292.6%
Contains more Poly. FatPolyunsaturated fat +58.4%
Contains less Sat. FatSaturated fat -49.6%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.