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Tomato sauce vs. Cod — In-Depth Nutrition Comparison

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Important differences between tomato sauce and cod

  • Tomato sauce has more copper, vitamin A, and iron; however, cod has more vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and choline.
  • Cod's daily need coverage for vitamin B5 is 3054% more.
  • Tomato sauce has 11 times more vitamin A than cod. Tomato sauce has 435IU of vitamin A, while cod has 40IU.
  • Tomato sauce has a higher glycemic index than cod.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 IronIron +152.6%
Contains more CopperCopper +310.7%
Contains less SodiumSodium -79.6%
Contains more ManganeseManganese +653.3%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +39.1%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +651.9%
Contains more SeleniumSelenium +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.
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Cod
Cod
7
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 +600%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B3Vitamin B3 +108.2%
Contains more Vitamin B5Vitamin B5 +49414.6%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +558.6%
~equal in Vitamin B2 ~0.065mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 CarbsCarbs +∞%
Contains more WaterWater +12.4%
Contains more OtherOther +536.7%
Contains more ProteinProtein +1384.2%
Contains more FatsFats +123.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Cod
Cod
2
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 less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +113.6%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B5 0.309mg 153mg 3054%
Selenium 0.6µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 1.2g 17.81g 33%
Phosphorus 27mg 203mg 25%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.098mg 0.245mg 11%
Copper 0.115mg 0.028mg 10%
Choline 9.9mg 65.2mg 10%
Vitamin B3 0.991mg 2.063mg 7%
Iron 0.96mg 0.38mg 7%
Vitamin C 7mg 1mg 7%
Fiber 1.5g 0g 6%
Vitamin D 0IU 36IU 5%
Vitamin E 1.44mg 0.64mg 5%
Vitamin D 0µg 0.9µg 5%
Magnesium 15mg 32mg 4%
Vitamin B1 0.024mg 0.076mg 4%
Manganese 0.113mg 0.015mg 4%
Calories 24kcal 82kcal 3%
Potassium 297mg 413mg 3%
Sodium 11mg 54mg 2%
Zinc 0.22mg 0.45mg 2%
Carbs 5.31g 0g 2%
Vitamin K 2.8µg 0.1µg 2%
Fructose 1.67g 2%
Vitamin A 22µg 12µg 1%
Polyunsaturated fat 0.121g 0.231g 1%
Folate 9µg 7µg 1%
Fats 0.3g 0.67g 1%
Net carbs 3.81g 0g N/A
Calcium 14mg 16mg 0%
Sugar 3.56g 0g N/A
Vitamin B2 0.065mg 0.065mg 0%
Saturated fat 0.041g 0.131g 0%
Monounsaturated fat 0.044g 0.094g 0%
Tryptophan 0.009mg 0.199mg 0%
Threonine 0.037mg 0.781mg 0%
Isoleucine 0.025mg 0.821mg 0%
Leucine 0.034mg 1.447mg 0%
Lysine 0.037mg 1.635mg 0%
Methionine 0.008mg 0.527mg 0%
Phenylalanine 0.036mg 0.695mg 0%
Valine 0.025mg 0.917mg 0%
Histidine 0.02mg 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
Tomato sauce 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
12%
Tomato sauce
731%
Cod
Minerals Daily Need Coverage Score
15%
Tomato sauce
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Tomato sauce
Tomato sauce is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (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.