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

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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

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 Selenium +56.2%

Contains more Magnesium +23.1%

Contains more Potassium +45.9%

Contains less Sodium -53.8%

Contains more Manganese +15.4%

Roe

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 Selenium +56.2%

Contains more Magnesium +23.1%

Contains more Potassium +45.9%

Contains less Sodium -53.8%

Contains more Manganese +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

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

Roe

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Roe

Cod

Contains more Protein +60.7%

Contains more Fats +1128.4%

Contains more Carbs +∞%

Contains more Other +766.7%

Contains more Water +38.5%

Roe

Protein: 28.62 g

Fats: 8.23 g

Carbs: 1.92 g

Water: 58.63 g

Other: 2.6 g

Cod

Protein: 17.81 g

Fats: 0.67 g

Carbs: 0 g

Water: 81.22 g

Other: 0.3 g

Contains more Protein +60.7%

Contains more Fats +1128.4%

Contains more Carbs +∞%

Contains more Other +766.7%

Contains more Water +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Roe

Cod

Contains more Monounsaturated Fat +2164.9%

Contains more Polyunsaturated fat +1373.6%

Contains less Saturated Fat -93%

Roe

Saturated Fat: 1.866 g

Monounsaturated Fat: 2.129 g

Polyunsaturated fat: 3.404 g

Cod

Saturated Fat: 0.131 g

Monounsaturated Fat: 0.094 g

Polyunsaturated fat: 0.231 g

Contains more Monounsaturated Fat +2164.9%

Contains more Polyunsaturated fat +1373.6%

Contains less Saturated 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.


Rich in minerals
Lower in Sugar
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	1.92g	0g
Protein	28.62g	17.81g
Fats	8.23g	0.67g
Carbs	1.92g	0g
Calories	204kcal	82kcal
Calcium	28mg	16mg
Iron	0.77mg	0.38mg
Magnesium	26mg	32mg
Phosphorus	515mg	203mg
Potassium	283mg	413mg
Sodium	117mg	54mg
Zinc	1.28mg	0.45mg
Copper	0.128mg	0.028mg
Manganese	0.013mg	0.015mg
Selenium	51.7µg	33.1µg
Vitamin A	303IU	40IU
Vitamin A RAE	91µg	12µg
Vitamin E		0.64mg
Vitamin D		36IU
Vitamin D		0.9µg
Vitamin C	16.4mg	1mg
Vitamin B1	0.277mg	0.076mg
Vitamin B2	0.949mg	0.065mg
Vitamin B3	2.192mg	2.063mg
Vitamin B5	1.154mg	153mg
Vitamin B6	0.185mg	0.245mg
Folate	92µg	7µg
Vitamin B12	11.54µg	0.91µg
Vitamin K		0.1µg
Tryptophan	0.375mg	0.199mg
Threonine	1.305mg	0.781mg
Isoleucine	1.465mg	0.821mg
Leucine	2.509mg	1.447mg
Lysine	2.179mg	1.635mg
Methionine	0.71mg	0.527mg
Phenylalanine	1.401mg	0.695mg
Valine	1.676mg	0.917mg
Histidine	0.778mg	0.524mg
Cholesterol	479mg	43mg
Saturated Fat	1.866g	0.131g
Omega-3 - DHA	1.747g	0.12g
Omega-3 - EPA	1.26g	0.064g
Omega-3 - DPA	0.105g	0.01g
Monounsaturated Fat	2.129g	0.094g
Polyunsaturated fat	3.404g	0.231g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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

169%

790%

Minerals Daily Need Coverage Score

68%

38%

Comparison summary

Which food is richer in minerals?

Roe is relatively richer in minerals

Which food is lower in Sugar?

Roe is lower in Sugar (difference - 0g)

Which food contains less Sodium?

Cod contains less Sodium (difference - 63mg)

Which food is lower in Cholesterol?

Cod is lower in Cholesterol (difference - 436mg)

Which food is lower in Saturated Fat?

Cod is lower in Saturated Fat (difference - 1.735g)

Which food is lower in glycemic index?

Cod is lower in glycemic index (difference - 27)

Which food is cheaper?

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.