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  6. Tomato sauce vs. Cod

Tomato sauce vs. Cod — In-Depth Nutrition Comparison

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Important differences between Tomato sauce and Cod

  • Tomato sauce has more Copper, and Iron, however, Cod has more Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, Choline, and Vitamin B3.
  • Cod's daily need coverage for Vitamin B5 is 3054% more.
  • Tomato sauce has 4 times more Copper than Cod. Tomato sauce has 0.115mg of Copper, while Cod has 0.028mg.

The food varieties used in the comparison are Tomato sauce, canned, no salt added and Fish, cod, Atlantic, raw.

Infographic

Tomato sauce 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.
Tomato sauce
Tomato sauce
4
:
6
Cod
Cod
Contains more Iron +152.6%
Contains less Sodium -79.6%
Contains more Copper +310.7%
Contains more Manganese +653.3%
Contains more Calcium +14.3%
Contains more Magnesium +113.3%
Contains more Phosphorus +651.9%
Contains more Potassium +39.1%
Contains more Zinc +104.5%
Contains more Selenium +5416.7%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Iron +152.6%
Contains less Sodium -79.6%
Contains more Copper +310.7%
Contains more Manganese +653.3%
Contains more Calcium +14.3%
Contains more Magnesium +113.3%
Contains more Phosphorus +651.9%
Contains more Potassium +39.1%
Contains more Zinc +104.5%
Contains more Selenium +5416.7%

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.
Tomato sauce
Tomato sauce
5
:
6
Cod
Cod
Contains more Vitamin A +987.5%
Contains more Vitamin E +125%
Contains more Vitamin C +600%
Contains more Folate +28.6%
Contains more Vitamin K +2700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B3 +108.2%
Contains more Vitamin B5 +49414.6%
Contains more Vitamin B6 +150%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.065
Tomato sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +987.5%
Contains more Vitamin E +125%
Contains more Vitamin C +600%
Contains more Folate +28.6%
Contains more Vitamin K +2700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B3 +108.2%
Contains more Vitamin B5 +49414.6%
Contains more Vitamin B6 +150%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.065

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato sauce
Tomato sauce
3
:
2
Cod
Cod
Contains more Carbs +∞%
Contains more Water +12.4%
Contains more Other +536.7%
Contains more Protein +1384.2%
Contains more Fats +123.3%
Tomato sauce
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Carbs +∞%
Contains more Water +12.4%
Contains more Other +536.7%
Contains more Protein +1384.2%
Contains more Fats +123.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato sauce
Tomato sauce
1
:
2
Cod
Cod
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +113.6%
Contains more Polyunsaturated fat +90.9%
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +113.6%
Contains more Polyunsaturated fat +90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato sauce Cod Opinion
Net carbs 3.81g 0g Tomato sauce
Protein 1.2g 17.81g Cod
Fats 0.3g 0.67g Cod
Carbs 5.31g 0g Tomato sauce
Calories 24kcal 82kcal Cod
Fructose 1.67g Tomato sauce
Sugar 3.56g 0g Cod
Fiber 1.5g 0g Tomato sauce
Calcium 14mg 16mg Cod
Iron 0.96mg 0.38mg Tomato sauce
Magnesium 15mg 32mg Cod
Phosphorus 27mg 203mg Cod
Potassium 297mg 413mg Cod
Sodium 11mg 54mg Tomato sauce
Zinc 0.22mg 0.45mg Cod
Copper 0.115mg 0.028mg Tomato sauce
Manganese 0.113mg 0.015mg Tomato sauce
Selenium 0.6µg 33.1µg Cod
Vitamin A 435IU 40IU Tomato sauce
Vitamin A RAE 22µg 12µg Tomato sauce
Vitamin E 1.44mg 0.64mg Tomato sauce
Vitamin D 0IU 36IU Cod
Vitamin D 0µg 0.9µg Cod
Vitamin C 7mg 1mg Tomato sauce
Vitamin B1 0.024mg 0.076mg Cod
Vitamin B2 0.065mg 0.065mg
Vitamin B3 0.991mg 2.063mg Cod
Vitamin B5 0.309mg 153mg Cod
Vitamin B6 0.098mg 0.245mg Cod
Folate 9µg 7µg Tomato sauce
Vitamin B12 0µg 0.91µg Cod
Vitamin K 2.8µg 0.1µg Tomato sauce
Tryptophan 0.009mg 0.199mg Cod
Threonine 0.037mg 0.781mg Cod
Isoleucine 0.025mg 0.821mg Cod
Leucine 0.034mg 1.447mg Cod
Lysine 0.037mg 1.635mg Cod
Methionine 0.008mg 0.527mg Cod
Phenylalanine 0.036mg 0.695mg Cod
Valine 0.025mg 0.917mg Cod
Histidine 0.02mg 0.524mg Cod
Cholesterol 0mg 43mg Tomato sauce
Saturated Fat 0.041g 0.131g Tomato sauce
Omega-3 - DHA 0g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 0.044g 0.094g Cod
Polyunsaturated fat 0.121g 0.231g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce Cod
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Tomato sauce
790%
Cod
Minerals Daily Need Coverage Score
15%
Tomato sauce
38%
Cod

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.09g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 3.56g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.