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  6. Flour vs. Cod

Flour vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between Flour and Cod?

  • Flour is richer in Vitamin B1, Iron, Folate, Vitamin B2, Manganese, and Vitamin B3, yet Cod is richer in Vitamin B5, Vitamin B12, and Vitamin B6.
  • Cod's daily need coverage for Vitamin B5 is 3051% higher.
  • Flour has 45 times more Manganese than Cod. Flour has 0.682mg of Manganese, while Cod has 0.015mg.

We used Wheat flour, white, all-purpose, enriched, bleached and Fish, cod, Atlantic, raw types in this comparison.

Infographic

Flour 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.
Flour
Flour
6
:
4
Cod
Cod
Contains more Iron +1121.1%
Contains less Sodium -96.3%
Contains more Zinc +55.6%
Contains more Copper +414.3%
Contains more Manganese +4446.7%
Contains more Magnesium +45.5%
Contains more Phosphorus +88%
Contains more Potassium +286%
Equal in Calcium - 16
Equal in Selenium - 33.1
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Iron +1121.1%
Contains less Sodium -96.3%
Contains more Zinc +55.6%
Contains more Copper +414.3%
Contains more Manganese +4446.7%
Contains more Magnesium +45.5%
Contains more Phosphorus +88%
Contains more Potassium +286%
Equal in Calcium - 16
Equal in Selenium - 33.1

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.
Flour
Flour
5
:
7
Cod
Cod
Contains more Vitamin B1 +932.9%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +186.2%
Contains more Folate +2514.3%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +966.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34831.5%
Contains more Vitamin B6 +456.8%
Contains more Vitamin B12 +∞%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +932.9%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +186.2%
Contains more Folate +2514.3%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +966.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34831.5%
Contains more Vitamin B6 +456.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Cod
Cod
Contains more Fats +46.3%
Contains more Carbs +∞%
Contains more Other +53.3%
Contains more Protein +72.4%
Contains more Water +581.4%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Fats +46.3%
Contains more Carbs +∞%
Contains more Other +53.3%
Contains more Protein +72.4%
Contains more Water +581.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Cod
Cod
Contains more Polyunsaturated fat +78.8%
Contains less Saturated Fat -15.5%
Equal in Monounsaturated Fat - 0.094
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Polyunsaturated fat +78.8%
Contains less Saturated Fat -15.5%
Equal in Monounsaturated Fat - 0.094

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Cod
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar 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 Flour Cod Opinion
Net carbs 73.61g 0g Flour
Protein 10.33g 17.81g Cod
Fats 0.98g 0.67g Flour
Carbs 76.31g 0g Flour
Calories 364kcal 82kcal Flour
Sugar 0.27g 0g Cod
Fiber 2.7g 0g Flour
Calcium 15mg 16mg Cod
Iron 4.64mg 0.38mg Flour
Magnesium 22mg 32mg Cod
Phosphorus 108mg 203mg Cod
Potassium 107mg 413mg Cod
Sodium 2mg 54mg Flour
Zinc 0.7mg 0.45mg Flour
Copper 0.144mg 0.028mg Flour
Manganese 0.682mg 0.015mg Flour
Selenium 33.9µg 33.1µg Flour
Vitamin A 0IU 40IU Cod
Vitamin A RAE 0µg 12µg Cod
Vitamin E 0.06mg 0.64mg Cod
Vitamin D 0IU 36IU Cod
Vitamin D 0µg 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.785mg 0.076mg Flour
Vitamin B2 0.494mg 0.065mg Flour
Vitamin B3 5.904mg 2.063mg Flour
Vitamin B5 0.438mg 153mg Cod
Vitamin B6 0.044mg 0.245mg Cod
Folate 183µg 7µg Flour
Vitamin B12 0µg 0.91µg Cod
Vitamin K 0.3µg 0.1µg Flour
Tryptophan 0.127mg 0.199mg Cod
Threonine 0.281mg 0.781mg Cod
Isoleucine 0.357mg 0.821mg Cod
Leucine 0.71mg 1.447mg Cod
Lysine 0.228mg 1.635mg Cod
Methionine 0.183mg 0.527mg Cod
Phenylalanine 0.52mg 0.695mg Cod
Valine 0.415mg 0.917mg Cod
Histidine 0.23mg 0.524mg Cod
Cholesterol 0mg 43mg Flour
Saturated Fat 0.155g 0.131g Cod
Omega-3 - DHA 0g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 0.087g 0.094g Cod
Polyunsaturated fat 0.413g 0.231g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
790%
Cod
Minerals Daily Need Coverage Score
59%
Flour
38%
Cod

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 43mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 72)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.