Whitefish vs. Cod — In-Depth Nutrition Comparison
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How are Whitefish and Cod different?
- Whitefish is higher in Phosphorus, Vitamin B5, Vitamin B3, Vitamin B1, Zinc, Copper, and Vitamin B2, however, Cod is richer in Selenium.
- Daily need coverage for Selenium from Cod is 39% higher.
- Whitefish contains 7 times more Saturated Fat than Cod. While Whitefish contains 1.162g of Saturated Fat, Cod contains only 0.168g.
Fish, whitefish, mixed species, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat are the varieties used in this article.
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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.
Contains
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Calcium
+135.7%
Contains
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Phosphorus
+150.7%
Contains
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Potassium
+66.4%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+119%
Contains
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Copper
+155.6%
Contains
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Manganese
+330%
Contains
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Selenium
+132.1%
Equal in Iron - 0.49
Equal in Magnesium - 42
Contains
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Calcium
+135.7%
Contains
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Phosphorus
+150.7%
Contains
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Potassium
+66.4%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+119%
Contains
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Copper
+155.6%
Contains
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Manganese
+330%
Contains
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Selenium
+132.1%
Equal in Iron - 0.49
Equal in Magnesium - 42
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.
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Contains
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Vitamin A
+178.7%
Contains
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Vitamin B1
+94.3%
Contains
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Vitamin B2
+94.9%
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Vitamin B3
+53%
Contains
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Vitamin B5
+380.6%
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Vitamin B6
+22.3%
Contains
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Folate
+112.5%
Contains
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Vitamin C
+∞%
Equal in Vitamin B12 - 1.05
Contains
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Vitamin A
+178.7%
Contains
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Vitamin B1
+94.3%
Contains
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Vitamin B2
+94.9%
Contains
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Vitamin B3
+53%
Contains
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Vitamin B5
+380.6%
Contains
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Vitamin B6
+22.3%
Contains
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Folate
+112.5%
Contains
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Vitamin C
+∞%
Equal in Vitamin B12 - 1.05
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+773.3%
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Other
+651.3%
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Water
+16.6%
Equal in Protein - 22.83
Contains
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Fats
+773.3%
Contains
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Other
+651.3%
Contains
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Water
+16.6%
Equal in Protein - 22.83
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1963.7%
Contains
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Polyunsaturated fat
+843.5%
Contains
less
Saturated Fat
-85.5%
Contains
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Monounsaturated Fat
+1963.7%
Contains
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Polyunsaturated fat
+843.5%
Contains
less
Saturated Fat
-85.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 24.47g | 22.83g |
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| Fats | 7.51g | 0.86g |
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| Calories | 172kcal | 105kcal |
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| Calcium | 33mg | 14mg |
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| Iron | 0.47mg | 0.49mg |
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| Magnesium | 42mg | 42mg | |
| Phosphorus | 346mg | 138mg |
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| Potassium | 406mg | 244mg |
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| Sodium | 65mg | 78mg |
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| Zinc | 1.27mg | 0.58mg |
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| Copper | 0.092mg | 0.036mg |
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| Manganese | 0.086mg | 0.02mg |
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| Selenium | 16.2µg | 37.6µg |
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| Vitamin A | 131IU | 47IU |
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| Vitamin A RAE | 39µg | 14µg |
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| Vitamin E | 0.81mg |
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| Vitamin D | 46IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 0mg | 1mg |
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| Vitamin B1 | 0.171mg | 0.088mg |
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| Vitamin B2 | 0.154mg | 0.079mg |
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| Vitamin B3 | 3.846mg | 2.513mg |
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| Vitamin B5 | 0.865mg | 0.18mg |
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| Vitamin B6 | 0.346mg | 0.283mg |
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| Folate | 17µg | 8µg |
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| Vitamin B12 | 0.96µg | 1.05µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.274mg | 0.256mg |
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| Threonine | 1.073mg | 1.001mg |
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| Isoleucine | 1.128mg | 1.052mg |
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| Leucine | 1.989mg | 1.856mg |
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| Lysine | 2.248mg | 2.097mg |
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| Methionine | 0.724mg | 0.676mg |
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| Phenylalanine | 0.955mg | 0.891mg |
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| Valine | 1.261mg | 1.176mg |
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| Histidine | 0.721mg | 0.672mg |
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| Cholesterol | 77mg | 55mg |
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| Saturated Fat | 1.162g | 0.168g |
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| Omega-3 - DHA | 1.206g | 0.154g |
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| Omega-3 - EPA | 0.406g | 0.004g |
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| Omega-3 - DPA | 0.209g | 0.013g |
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| Monounsaturated Fat | 2.559g | 0.124g |
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| Polyunsaturated fat | 2.755g | 0.292g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
35%
30%
Minerals Daily Need Coverage Score
41%
38%
Comparison summary
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 13mg)
Which food is cheaper?
Whitefish is cheaper (difference - $1.3)
Which food is richer in minerals?
Whitefish is relatively richer in minerals
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Cod is lower in Saturated Fat (difference - 0.994g)
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.