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  6. Whey vs. Cod

Whey vs. Cod — In-Depth Nutrition Comparison

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How are whey and cod different?

  • Whey is higher in vitamin B2; however, cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, choline, and potassium.
  • Daily need coverage for vitamin B5 for cod is 3052% higher.
  • Whey contains 2 times more vitamin B2 than cod. While whey contains 0.158mg of vitamin B2, cod contains only 0.065mg.
  • Whey has less cholesterol.
  • Cod has a lower glycemic index (0) than whey (43).

Whey, sweet, fluid and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Whey 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.
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Cod
Cod
8
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 +193.8%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +156.5%
Contains more IronIron +533.3%
Contains more CopperCopper +600%
Contains more ZincZinc +246.2%
Contains more PhosphorusPhosphorus +341.3%
Contains more ManganeseManganese +1400%
Contains more SeleniumSelenium +1642.1%
~equal in Sodium ~54mg

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.
Whey
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Cod
Cod
12
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 B2Vitamin B2 +143.1%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B3Vitamin B3 +2687.8%
Contains more Vitamin B5Vitamin B5 +39847.8%
Contains more Vitamin B6Vitamin B6 +690.3%
Contains more Vitamin B12Vitamin B12 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +307.5%

All nutrients comparison - raw data values

Nutrient Whey Cod DV% diff.
Vitamin B5 0.383mg 153mg 3052%
Selenium 1.9µg 33.1µg 57%
Protein 0.85g 17.81g 34%
Vitamin B12 0.28µg 0.91µg 26%
Phosphorus 46mg 203mg 22%
Vitamin B6 0.031mg 0.245mg 16%
Cholesterol 2mg 43mg 14%
Vitamin B3 0.074mg 2.063mg 12%
Choline 16mg 65.2mg 9%
Vitamin B2 0.158mg 0.065mg 7%
Potassium 161mg 413mg 7%
Magnesium 8mg 32mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Iron 0.06mg 0.38mg 4%
Vitamin E 0mg 0.64mg 4%
Vitamin B1 0.036mg 0.076mg 3%
Calories 27kcal 82kcal 3%
Zinc 0.13mg 0.45mg 3%
Copper 0.004mg 0.028mg 3%
Calcium 47mg 16mg 3%
Carbs 5.14g 0g 2%
Folate 1µg 7µg 2%
Vitamin A 3µg 12µg 1%
Polyunsaturated fat 0.011g 0.231g 1%
Manganese 0.001mg 0.015mg 1%
Vitamin C 0.1mg 1mg 1%
Fats 0.36g 0.67g 0%
Net carbs 5.14g 0g N/A
Sugar 5.14g 0g N/A
Sodium 54mg 54mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.23g 0.131g 0%
Monounsaturated fat 0.1g 0.094g 0%
Tryptophan 0.013mg 0.199mg 0%
Threonine 0.054mg 0.781mg 0%
Isoleucine 0.047mg 0.821mg 0%
Leucine 0.078mg 1.447mg 0%
Lysine 0.068mg 1.635mg 0%
Methionine 0.016mg 0.527mg 0%
Phenylalanine 0.027mg 0.695mg 0%
Valine 0.046mg 0.917mg 0%
Histidine 0.016mg 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
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +14.7%
Contains more OtherOther +76.7%
Contains more ProteinProtein +1995.3%
Contains more FatsFats +86.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -43%
Contains more Poly. FatPolyunsaturated fat +2000%
~equal in Monounsaturated fat ~0.094g

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.