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Rosemary vs. Cod — In-Depth Nutrition Comparison

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How are rosemary and cod different?

  • Rosemary is richer in iron, vitamin A, fiber, manganese, copper, calcium, folate, and vitamin C, while cod is higher in vitamin B5 and vitamin B12.
  • Cod covers your daily need for vitamin B5, 3044% more than rosemary.
  • Rosemary has a higher glycemic index (70) than cod (0).

Rosemary, fresh and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Cod
Cod
2
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 +184.4%
Contains more CalciumCalcium +1881.3%
Contains more PotassiumPotassium +61.7%
Contains more IronIron +1650%
Contains more CopperCopper +975%
Contains more ZincZinc +106.7%
Contains less SodiumSodium -51.9%
Contains more ManganeseManganese +6300%
Contains more PhosphorusPhosphorus +207.6%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
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 CVitamin C +2080%
Contains more Vitamin AVitamin A +1116.7%
Contains more Vitamin B2Vitamin B2 +133.8%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more FolateFolate +1457.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B3Vitamin B3 +126.2%
Contains more Vitamin B5Vitamin B5 +18929.9%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 +774.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +686.7%
Contains more ProteinProtein +438.1%
Contains more WaterWater +19.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 +1134%
Contains more Poly. FatPolyunsaturated fat +290%
Contains less Sat. FatSaturated fat -95.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Cod
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 Rosemary Cod DV% diff.
Vitamin B5 0.804mg 153mg 3044%
Iron 6.65mg 0.38mg 78%
Selenium 33.1µg 60%
Fiber 14.1g 0g 56%
Manganese 0.96mg 0.015mg 41%
Vitamin B12 0µg 0.91µg 38%
Copper 0.301mg 0.028mg 30%
Calcium 317mg 16mg 30%
Protein 3.31g 17.81g 29%
Folate 109µg 7µg 26%
Vitamin C 21.8mg 1mg 23%
Phosphorus 66mg 203mg 20%
Vitamin A 146µg 12µg 15%
Cholesterol 0mg 43mg 14%
Magnesium 91mg 32mg 14%
Saturated fat 2.838g 0.131g 12%
Choline 65.2mg 12%
Fats 5.86g 0.67g 8%
Potassium 668mg 413mg 8%
Carbs 20.7g 0g 7%
Vitamin B3 0.912mg 2.063mg 7%
Vitamin B6 0.336mg 0.245mg 7%
Vitamin B2 0.152mg 0.065mg 7%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin E 0.64mg 4%
Polyunsaturated fat 0.901g 0.231g 4%
Zinc 0.93mg 0.45mg 4%
Vitamin B1 0.036mg 0.076mg 3%
Monounsaturated fat 1.16g 0.094g 3%
Calories 131kcal 82kcal 2%
Sodium 26mg 54mg 1%
Net carbs 6.6g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.051mg 0.199mg 0%
Threonine 0.136mg 0.781mg 0%
Isoleucine 0.136mg 0.821mg 0%
Leucine 0.249mg 1.447mg 0%
Lysine 0.143mg 1.635mg 0%
Methionine 0.047mg 0.527mg 0%
Phenylalanine 0.169mg 0.695mg 0%
Valine 0.165mg 0.917mg 0%
Histidine 0.066mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary 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
30%
Rosemary
731%
Cod
Minerals Daily Need Coverage Score
75%
Rosemary
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Rosemary
Rosemary is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 2.707g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 70)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.2)
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.