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  6. White bread vs. Cod

White bread vs. Cod — In-Depth Nutrition Comparison

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The main differences between white bread and cod

  • White bread is richer in iron, vitamin B1, folate, manganese, and vitamin B3, yet cod is richer in vitamin B5, vitamin B12, selenium, and phosphorus.
  • Daily need coverage for vitamin B5 for cod is 3049% higher.
  • White bread contains 36 times more manganese than cod. White bread contains 0.536mg of manganese, while cod contains 0.015mg.
  • Cod contains less sodium.
  • Cod has a lower glycemic index than white bread.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Fish, cod, Atlantic, raw.

Infographic

White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Cod
Cod
5
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 +800%
Contains more IronIron +850%
Contains more CopperCopper +260.7%
Contains more ZincZinc +64.4%
Contains more ManganeseManganese +3473.3%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +227.8%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -89%
Contains more SeleniumSelenium +50.5%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Cod
Cod
8
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 B1Vitamin B1 +601.3%
Contains more Vitamin B2Vitamin B2 +273.8%
Contains more Vitamin B3Vitamin B3 +131.7%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +1485.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +28444.8%
Contains more Vitamin B6Vitamin B6 +181.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +346.6%

All nutrients comparison - raw data values

Nutrient White bread Cod DV% diff.
Vitamin B5 0.536mg 153mg 3049%
Iron 3.61mg 0.38mg 40%
Vitamin B12 0µg 0.91µg 38%
Vitamin B1 0.533mg 0.076mg 38%
Folate 111µg 7µg 26%
Manganese 0.536mg 0.015mg 23%
Selenium 22µg 33.1µg 20%
Sodium 490mg 54mg 19%
Protein 8.85g 17.81g 18%
Vitamin B3 4.78mg 2.063mg 17%
Carbs 49.42g 0g 16%
Starch 37.17g 15%
Phosphorus 98mg 203mg 15%
Cholesterol 0mg 43mg 14%
Vitamin B2 0.243mg 0.065mg 14%
Calcium 144mg 16mg 13%
Vitamin B6 0.087mg 0.245mg 12%
Fiber 2.7g 0g 11%
Choline 14.6mg 65.2mg 9%
Polyunsaturated fat 1.602g 0.231g 9%
Calories 266kcal 82kcal 9%
Copper 0.101mg 0.028mg 8%
Potassium 126mg 413mg 8%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Fats 3.33g 0.67g 4%
Saturated fat 0.698g 0.131g 3%
Fructose 2.43g 3%
Vitamin E 0.22mg 0.64mg 3%
Zinc 0.74mg 0.45mg 3%
Magnesium 23mg 32mg 2%
Vitamin A 0µg 12µg 1%
Vitamin C 0mg 1mg 1%
Monounsaturated fat 0.599g 0.094g 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g 0g N/A
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.027g N/A
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.001g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 FatsFats +397%
Contains more CarbsCarbs +∞%
Contains more OtherOther +560%
Contains more ProteinProtein +101.2%
Contains more WaterWater +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Cod
Cod
1
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 more Mono. FatMonounsaturated fat +537.2%
Contains more Poly. FatPolyunsaturated fat +593.5%
Contains less Sat. FatSaturated fat -81.2%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.