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Turbot vs. Cod — In-Depth Nutrition Comparison

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How are Turbot and Cod different?

  • Turbot is higher than Cod in Vitamin B12, Selenium, Vitamin B5, and Magnesium.
  • Turbot covers your daily need of Vitamin B12 62% more than Cod.
  • Turbot contains 4 times more Vitamin B5 than Cod. Turbot contains 0.658mg of Vitamin B5, while Cod contains 0.18mg.
  • Cod is lower in Sodium.

Fish, turbot, european, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat types were used in this article.

Infographic

Turbot 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.
Turbot
7
:
3
Cod
Contains more Calcium +64.3%
Contains more Magnesium +54.8%
Contains more Phosphorus +19.6%
Contains more Potassium +25%
Contains more Copper +30.6%
Contains more Selenium +24.5%
Contains less Sodium -59.4%
Contains more Zinc +107.1%
Equal in Iron - 0.49
Equal in Manganese - 0.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 47% 71% 27% 26% 8% 16% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +64.3%
Contains more Magnesium +54.8%
Contains more Phosphorus +19.6%
Contains more Potassium +25%
Contains more Copper +30.6%
Contains more Selenium +24.5%
Contains less Sodium -59.4%
Contains more Zinc +107.1%
Equal in Iron - 0.49
Equal in Manganese - 0.02

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.
Turbot
6
:
6
Cod
Contains more Vitamin C +70%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B5 +265.6%
Contains more Folate +12.5%
Contains more Vitamin B12 +141.9%
Contains more Vitamin A +17.5%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B6 +16.9%
Equal in Vitamin B3 - 2.513
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 6% 19% 23% 51% 40% 56% 7% 318% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin C +70%
Contains more Vitamin B2 +22.8%
Contains more Vitamin B5 +265.6%
Contains more Folate +12.5%
Contains more Vitamin B12 +141.9%
Contains more Vitamin A +17.5%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B6 +16.9%
Equal in Vitamin B3 - 2.513

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turbot
2
:
2
Cod
Contains more Fats +339.5%
Contains more Other +1230.8%
Contains more Protein +10.9%
Equal in Water - 75.92
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +339.5%
Contains more Other +1230.8%
Contains more Protein +10.9%
Equal in Water - 75.92

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turbot Cod Opinion
Protein 20.58g 22.83g Cod
Fats 3.78g 0.86g Turbot
Calories 122kcal 105kcal Turbot
Calcium 23mg 14mg Turbot
Iron 0.46mg 0.49mg Cod
Magnesium 65mg 42mg Turbot
Phosphorus 165mg 138mg Turbot
Potassium 305mg 244mg Turbot
Sodium 192mg 78mg Cod
Zinc 0.28mg 0.58mg Cod
Copper 0.047mg 0.036mg Turbot
Manganese 0.022mg 0.02mg Turbot
Selenium 46.8µg 37.6µg Turbot
Vitamin A 40IU 47IU Cod
Vitamin A RAE 12µg 14µg Cod
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1.7mg 1mg Turbot
Vitamin B1 0.076mg 0.088mg Cod
Vitamin B2 0.097mg 0.079mg Turbot
Vitamin B3 2.679mg 2.513mg Turbot
Vitamin B5 0.658mg 0.18mg Turbot
Vitamin B6 0.242mg 0.283mg Cod
Folate 9µg 8µg Turbot
Vitamin B12 2.54µg 1.05µg Turbot
Vitamin K 0.1µg Cod
Tryptophan 0.23mg 0.256mg Cod
Threonine 0.902mg 1.001mg Cod
Isoleucine 0.948mg 1.052mg Cod
Leucine 1.672mg 1.856mg Cod
Lysine 1.89mg 2.097mg Cod
Methionine 0.609mg 0.676mg Cod
Phenylalanine 0.803mg 0.891mg Cod
Valine 1.06mg 1.176mg Cod
Histidine 0.606mg 0.672mg Cod
Cholesterol 62mg 55mg Cod
Saturated Fat 0.168g Turbot
Omega-3 - DHA 0.154g Cod
Omega-3 - EPA 0.004g Cod
Omega-3 - DPA 0.013g Cod
Monounsaturated Fat 0.124g Cod
Polyunsaturated fat 0.292g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turbot Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Turbot
30%
Cod
Minerals Daily Need Coverage Score
47%
Turbot
38%
Cod

Comparison summary

Which food is lower in Sugar?
Turbot
Turbot is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Turbot
Turbot is lower in Saturated Fat (difference - 0.168g)
Which food is cheaper?
Turbot
Turbot is cheaper (difference - $1.3)
Which food is richer in minerals?
Turbot
Turbot is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 114mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.