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Vegetable vs. Cod — In-Depth Nutrition Comparison

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How are vegetable and cod different?

  • Vegetable is higher in vitamin A, vitamin K, fiber, and manganese; however, cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B5 for cod is 3057% higher.
  • Cod has a lower glycemic index (0) than vegetable (66).

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Cod
Cod
4
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 CalciumCalcium +56.3%
Contains more IronIron +115.8%
Contains more CopperCopper +196.4%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +2426.7%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +144.4%
Contains more PhosphorusPhosphorus +298%
Contains more SeleniumSelenium +10933.3%
~equal in Zinc ~0.45mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +220%
Contains more Vitamin AVitamin A +1683.3%
Contains more Vitamin B2Vitamin B2 +84.6%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +171.4%
Contains more Vitamin EVitamin E +68.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more Vitamin B5Vitamin B5 +101224.5%
Contains more Vitamin B6Vitamin B6 +231.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +170.5%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Vegetable Cod DV% diff.
Vitamin B5 0.151mg 153mg 3057%
Selenium 0.3µg 33.1µg 60%
Vitamin B12 0µg 0.91µg 38%
Protein 2.86g 17.81g 30%
Phosphorus 51mg 203mg 22%
Vitamin A 214µg 12µg 22%
Vitamin K 23.5µg 0.1µg 20%
Fiber 4.4g 0g 18%
Manganese 0.379mg 0.015mg 16%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.074mg 0.245mg 13%
Vitamin B3 0.851mg 2.063mg 8%
Choline 24.1mg 65.2mg 7%
Potassium 169mg 413mg 7%
Iron 0.82mg 0.38mg 6%
Copper 0.083mg 0.028mg 6%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Carbs 13.09g 0g 4%
Vitamin B2 0.12mg 0.065mg 4%
Folate 19µg 7µg 3%
Vitamin C 3.2mg 1mg 2%
Vitamin E 0.38mg 0.64mg 2%
Magnesium 22mg 32mg 2%
Calories 65kcal 82kcal 1%
Fats 0.15g 0.67g 1%
Calcium 25mg 16mg 1%
Polyunsaturated fat 0.072g 0.231g 1%
Sodium 35mg 54mg 1%
Net carbs 8.69g 0g N/A
Sugar 3.12g 0g N/A
Zinc 0.49mg 0.45mg 0%
Vitamin B1 0.071mg 0.076mg 0%
Saturated fat 0.031g 0.131g 0%
Monounsaturated fat 0.01g 0.094g 0%
Tryptophan 0.029mg 0.199mg 0%
Threonine 0.115mg 0.781mg 0%
Isoleucine 0.139mg 0.821mg 0%
Leucine 0.19mg 1.447mg 0%
Lysine 0.17mg 1.635mg 0%
Methionine 0.034mg 0.527mg 0%
Phenylalanine 0.12mg 0.695mg 0%
Valine 0.149mg 0.917mg 0%
Histidine 0.073mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 OtherOther +123.3%
Contains more ProteinProtein +522.7%
Contains more FatsFats +346.7%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -76.3%
Contains more Mono. FatMonounsaturated fat +840%
Contains more Poly. FatPolyunsaturated fat +220.8%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.