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Roe vs Cod - In-Depth Nutrition Comparison

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Important differences between Roe and Cod

  • Roe has more Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin C, Vitamin B1, and Copper, however Cod has more Vitamin B5.
  • Cod's daily need coverage for Vitamin B5 is 3037% more.
  • Roe has 16 times more Vitamin C than Cod. Roe has 16.4mg of Vitamin C, while Cod has 1mg.
  • Cod is lower in Cholesterol.

The food varieties used in the comparison are Fish, roe, mixed species, cooked, dry heat and Fish, cod, Atlantic, raw.

Infographic

Roe 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
5
:
3
Cod
Contains more Calcium +75%
Contains more Iron +102.6%
Contains more Phosphorus +153.7%
Contains more Zinc +184.4%
Contains more Copper +357.1%
Contains more Magnesium +23.1%
Contains more Potassium +45.9%
Contains less Sodium -53.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Calcium +75%
Contains more Iron +102.6%
Contains more Phosphorus +153.7%
Contains more Zinc +184.4%
Contains more Copper +357.1%
Contains more Magnesium +23.1%
Contains more Potassium +45.9%
Contains less Sodium -53.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
7
:
5
Cod
Contains more Vitamin A +657.5%
Contains more Vitamin C +1540%
Contains more Vitamin B1 +264.5%
Contains more Vitamin B2 +1360%
Contains more Folate +1214.3%
Contains more Vitamin B12 +1168.1%
Contains more Vitamin B5 +13158.2%
Contains more Vitamin B6 +32.4%
Equal in Vitamin B3 - 2.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 A +657.5%
Contains more Vitamin C +1540%
Contains more Vitamin B1 +264.5%
Contains more Vitamin B2 +1360%
Contains more Folate +1214.3%
Contains more Vitamin B12 +1168.1%
Contains more Vitamin B5 +13158.2%
Contains more Vitamin B6 +32.4%
Equal in Vitamin B3 - 2.063

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Cod
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Cod Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 17.81g Roe
Fats 8.23g 0.67g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 82kcal Roe
Starch g g
Fructose g g
Sugar g 0g Roe
Fiber 0g 0g
Calcium 28mg 16mg Roe
Iron 0.77mg 0.38mg Roe
Magnesium 26mg 32mg Cod
Phosphorus 515mg 203mg Roe
Potassium 283mg 413mg Cod
Sodium 117mg 54mg Cod
Zinc 1.28mg 0.45mg Roe
Copper 0.128mg 0.028mg Roe
Vitamin A 303IU 40IU Roe
Vitamin E mg 0.64mg Cod
Vitamin D IU 36IU Cod
Vitamin D µg 0.9µg Cod
Vitamin C 16.4mg 1mg Roe
Vitamin B1 0.277mg 0.076mg Roe
Vitamin B2 0.949mg 0.065mg Roe
Vitamin B3 2.192mg 2.063mg Roe
Vitamin B5 1.154mg 153mg Cod
Vitamin B6 0.185mg 0.245mg Cod
Folate 92µg 7µg Roe
Vitamin B12 11.54µg 0.91µg Roe
Vitamin K µg 0.1µg Cod
Tryptophan 0.375mg 0.199mg Roe
Threonine 1.305mg 0.781mg Roe
Isoleucine 1.465mg 0.821mg Roe
Leucine 2.509mg 1.447mg Roe
Lysine 2.179mg 1.635mg Roe
Methionine 0.71mg 0.527mg Roe
Phenylalanine 1.401mg 0.695mg Roe
Valine 1.676mg 0.917mg Roe
Histidine 0.778mg 0.524mg Roe
Cholesterol 479mg 43mg Cod
Trans Fat g g
Saturated Fat 1.866g 0.131g Cod
Monounsaturated Fat 2.129g 0.094g Roe
Polyunsaturated fat 3.404g 0.231g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Cod
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
790
Cod
Mineral Summary Score
49
Roe
24
Cod

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
107%
Cod
Carbohydrates
2%
Roe
0%
Cod
Fats
38%
Roe
3%
Cod

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 436mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.735g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod
Cod is cheaper (difference - $98.7)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.