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  6. Roe vs. Cod

Roe vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between roe and cod

  • Cod has less vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin B5, vitamin C, vitamin B1, and copper than roe.
  • Roe covers your daily need for vitamin B12, 437% more than cod.
  • Roe has 16 times more vitamin C than cod. While roe has 16.4mg of vitamin C, cod has only 1mg.
  • Cod has less cholesterol.
  • The glycemic index of roe is higher.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +16%
Contains more IronIron +57.1%
Contains more CopperCopper +255.6%
Contains more ZincZinc +120.7%
Contains more PhosphorusPhosphorus +273.2%
Contains more SeleniumSelenium +37.5%
Contains more MagnesiumMagnesium +61.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B1Vitamin B1 +214.8%
Contains more Vitamin B2Vitamin B2 +1101.3%
Contains more Vitamin B5Vitamin B5 +541.1%
Contains more Vitamin B12Vitamin B12 +999%
Contains more FolateFolate +1050%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B6Vitamin B6 +53%

All nutrients comparison - raw data values

Nutrient Roe Cod DV% diff.
Vitamin B12 11.54µg 1.05µg 437%
Cholesterol 479mg 55mg 141%
Vitamin B2 0.949mg 0.079mg 67%
Phosphorus 515mg 138mg 54%
Selenium 51.7µg 37.6µg 26%
Folate 92µg 8µg 21%
Polyunsaturated fat 3.404g 0.292g 21%
Vitamin B5 1.154mg 0.18mg 19%
Vitamin C 16.4mg 1mg 17%
Vitamin B1 0.277mg 0.088mg 16%
Choline 83.7mg 15%
Protein 28.62g 22.83g 12%
Fats 8.23g 0.86g 11%
Copper 0.128mg 0.036mg 10%
Vitamin A 91µg 14µg 9%
Vitamin B6 0.185mg 0.283mg 8%
Saturated fat 1.866g 0.168g 8%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Zinc 1.28mg 0.58mg 6%
Calories 204kcal 105kcal 5%
Vitamin E 0.81mg 5%
Monounsaturated fat 2.129g 0.124g 5%
Magnesium 26mg 42mg 4%
Iron 0.77mg 0.49mg 4%
Sodium 117mg 78mg 2%
Vitamin B3 2.192mg 2.513mg 2%
Carbs 1.92g 0g 1%
Calcium 28mg 14mg 1%
Potassium 283mg 244mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 71kcal 46kcal N/A
Weight per 100 calories 49g 95g N/A
Unsaturated / Saturated Fat ratio 3 2.5 N/A
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.375mg 0.256mg 0%
Threonine 1.305mg 1.001mg 0%
Isoleucine 1.465mg 1.052mg 0%
Leucine 2.509mg 1.856mg 0%
Lysine 2.179mg 2.097mg 0%
Methionine 0.71mg 0.676mg 0%
Phenylalanine 1.401mg 0.891mg 0%
Valine 1.676mg 1.176mg 0%
Histidine 0.778mg 0.672mg 0%
Omega-3 - EPA 1.26g 0.004g N/A
Omega-3 - DHA 1.747g 0.154g N/A
Omega-3 - DPA 0.105g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more ProteinProtein +25.4%
Contains more FatsFats +857%
Contains more CarbsCarbs +∞%
Contains more OtherOther +566.7%
Contains more WaterWater +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +1616.9%
Contains more Poly. FatPolyunsaturated fat +1065.8%
Contains less Sat. FatSaturated fat -91%

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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. 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/171956/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.