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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.
  • Roe has a higher glycemic index than cod.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
6
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
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 CalciumCalcium +75%
Contains more IronIron +102.6%
Contains more CopperCopper +357.1%
Contains more ZincZinc +184.4%
Contains more PhosphorusPhosphorus +153.7%
Contains more SeleniumSelenium +56.2%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +45.9%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +15.4%

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
6
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 55% 18% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Cod
Cod
6
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% 2.4% 13% 27% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +657.5%
Contains more Vitamin B1Vitamin B1 +264.5%
Contains more Vitamin B2Vitamin B2 +1360%
Contains more Vitamin B12Vitamin B12 +1168.1%
Contains more FolateFolate +1214.3%
Contains more Vitamin B5Vitamin B5 +13158.2%
Contains more Vitamin B6Vitamin B6 +32.4%
~equal in Vitamin B3 ~2.063mg

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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +60.7%
Contains more FatsFats +1128.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +766.7%
Contains more WaterWater +38.5%

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% 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 +2164.9%
Contains more Poly. FatPolyunsaturated fat +1373.6%
Contains less Sat. FatSaturated Fat -93%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Cod
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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
Calories 204kcal 82kcal Roe
Protein 28.62g 17.81g Roe
Fats 8.23g 0.67g Roe
Vitamin C 16.4mg 1mg Roe
Net carbs 1.92g 0g Roe
Carbs 1.92g 0g Roe
Cholesterol 479mg 43mg Cod
Vitamin D 36IU Cod
Magnesium 26mg 32mg Cod
Calcium 28mg 16mg Roe
Potassium 283mg 413mg Cod
Iron 0.77mg 0.38mg Roe
Copper 0.128mg 0.028mg Roe
Zinc 1.28mg 0.45mg Roe
Phosphorus 515mg 203mg Roe
Sodium 117mg 54mg Cod
Vitamin A 303IU 40IU Roe
Vitamin A 91µg 12µg Roe
Vitamin E 0.64mg Cod
Vitamin D 0.9µg Cod
Manganese 0.013mg 0.015mg Cod
Selenium 51.7µg 33.1µg 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
Vitamin B12 11.54µg 0.91µg Roe
Vitamin K 0.1µg Cod
Folate 92µg 7µg Roe
Choline 65.2mg Cod
Saturated Fat 1.866g 0.131g Cod
Monounsaturated Fat 2.129g 0.094g Roe
Polyunsaturated fat 3.404g 0.231g Roe
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
Omega-3 - EPA 1.26g 0.064g Roe
Omega-3 - DHA 1.747g 0.12g Roe
Omega-3 - DPA 0.105g 0.01g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
156%
Roe
732%
Cod
Minerals Daily Need Coverage Score
68%
Roe
38%
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 is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 436mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 63mg)
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

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/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.