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Tart vs. Cod — In-Depth Nutrition Comparison

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The main differences between tart and cod

  • Tart is richer in iron, vitamin B2, folate, vitamin A, and vitamin B1, yet cod is richer in vitamin B12, selenium, and phosphorus.
  • Daily need coverage for iron for tart is 38% higher.
  • Tart contains 24 times more vitamin A than cod. Tart contains 950IU of vitamin A, while cod contains 40IU.
  • Cod contains less sodium.
  • Cod has a lower glycemic index than tart.

Food types used in this article are Breakfast tart, low fat and Fish, cod, Atlantic, raw.

Infographic

Tart 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.
Tart
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
Cod
Cod
6
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 +37.5%
Contains more CalciumCalcium +175%
Contains more IronIron +800%
Contains more CopperCopper +160.7%
Contains more PotassiumPotassium +525.8%
Contains more ZincZinc +60.7%
Contains more PhosphorusPhosphorus +118.3%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +156.6%

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.
Tart
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Cod
Cod
5
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 +280%
Contains more Vitamin AVitamin A +2275%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +744.6%
Contains more Vitamin B3Vitamin B3 +84.2%
Contains more Vitamin B6Vitamin B6 +55.1%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +1328.6%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +676.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
3
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +794%
Contains more CarbsCarbs +∞%
Contains more OtherOther +293.3%
Contains more ProteinProtein +346.4%
Contains more WaterWater +574.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +3451.1%
Contains more Poly. FatPolyunsaturated fat +280.1%
Contains less Sat. FatSaturated fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tart Cod
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tart Cod DV% diff.
Vitamin B5 153mg 3060%
Iron 3.42mg 0.38mg 38%
Vitamin B12 0µg 0.91µg 38%
Vitamin B2 0.549mg 0.065mg 37%
Selenium 12.9µg 33.1µg 37%
Vitamin A 285µg 12µg 30%
Protein 3.99g 17.81g 28%
Carbs 76.8g 0g 26%
Folate 100µg 7µg 23%
Vitamin B1 0.285mg 0.076mg 17%
Phosphorus 93mg 203mg 16%
Calories 372kcal 82kcal 15%
Cholesterol 0mg 43mg 14%
Sodium 361mg 54mg 13%
Vitamin B3 3.8mg 2.063mg 11%
Choline 8.4mg 65.2mg 10%
Potassium 66mg 413mg 10%
Vitamin B6 0.38mg 0.245mg 10%
Monounsaturated fat 3.338g 0.094g 8%
Fats 5.99g 0.67g 8%
Saturated fat 1.393g 0.131g 6%
Fiber 1.5g 0g 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Copper 0.073mg 0.028mg 5%
Polyunsaturated fat 0.878g 0.231g 4%
Magnesium 44mg 32mg 3%
Vitamin C 3.8mg 1mg 3%
Calcium 44mg 16mg 3%
Zinc 0.28mg 0.45mg 2%
Manganese 0.015mg 1%
Vitamin E 0.53mg 0.64mg 1%
Net carbs 75.3g 0g N/A
Sugar 4.87g 0g N/A
Vitamin K 0.4µg 0.1µg 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart 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
43%
Tart
731%
Cod
Minerals Daily Need Coverage Score
37%
Tart
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Tart
Tart is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Tart
Tart is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 307mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 1.262g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 45)
Which food is richer in minerals?
?
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.
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.