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 for 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 more CalciumCalcium | +135.7% |
| Contains more PotassiumPotassium | +66.4% |
| Contains more CopperCopper | +155.6% |
| Contains more ZincZinc | +119% |
| Contains more PhosphorusPhosphorus | +150.7% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +330% |
| Contains more SeleniumSelenium | +132.1% |
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.
| Contains more Vitamin AVitamin A | +178.6% |
| Contains more Vitamin B1Vitamin B1 | +94.3% |
| Contains more Vitamin B2Vitamin B2 | +94.9% |
| Contains more Vitamin B3Vitamin B3 | +53% |
| Contains more Vitamin B5Vitamin B5 | +380.6% |
| Contains more Vitamin B6Vitamin B6 | +22.3% |
| Contains more FolateFolate | +112.5% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +773.3% |
| Contains more OtherOther | +651.3% |
| Contains more WaterWater | +16.6% |
~equal in
Protein
~22.83g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1963.7% |
| Contains more Poly. FatPolyunsaturated fat | +843.5% |
| Contains less Sat. FatSaturated 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 | |
|
DV% diff. |
| Selenium | 16.2µg | 37.6µg | 39% |
| Phosphorus | 346mg | 138mg | 30% |
| Polyunsaturated fat | 2.755g | 0.292g | 16% |
| Choline | 83.7mg | 15% | |
| Vitamin B5 | 0.865mg | 0.18mg | 14% |
| Fats | 7.51g | 0.86g | 10% |
| Vitamin B3 | 3.846mg | 2.513mg | 8% |
| Vitamin B1 | 0.171mg | 0.088mg | 7% |
| Cholesterol | 77mg | 55mg | 7% |
| Vitamin B2 | 0.154mg | 0.079mg | 6% |
| Zinc | 1.27mg | 0.58mg | 6% |
| Monounsaturated fat | 2.559g | 0.124g | 6% |
| Vitamin D | 1.2µg | 6% | |
| Vitamin D | 46IU | 6% | |
| Copper | 0.092mg | 0.036mg | 6% |
| Potassium | 406mg | 244mg | 5% |
| Saturated fat | 1.162g | 0.168g | 5% |
| Vitamin B6 | 0.346mg | 0.283mg | 5% |
| Vitamin E | 0.81mg | 5% | |
| Vitamin B12 | 0.96µg | 1.05µg | 4% |
| Calories | 172kcal | 105kcal | 3% |
| Protein | 24.47g | 22.83g | 3% |
| Manganese | 0.086mg | 0.02mg | 3% |
| Vitamin A | 39µg | 14µg | 3% |
| Folate | 17µg | 8µg | 2% |
| Calcium | 33mg | 14mg | 2% |
| Sodium | 65mg | 78mg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Magnesium | 42mg | 42mg | 0% |
| Iron | 0.47mg | 0.49mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.274mg | 0.256mg | 0% |
| Threonine | 1.073mg | 1.001mg | 0% |
| Isoleucine | 1.128mg | 1.052mg | 0% |
| Leucine | 1.989mg | 1.856mg | 0% |
| Lysine | 2.248mg | 2.097mg | 0% |
| Methionine | 0.724mg | 0.676mg | 0% |
| Phenylalanine | 0.955mg | 0.891mg | 0% |
| Valine | 1.261mg | 1.176mg | 0% |
| Histidine | 0.721mg | 0.672mg | 0% |
| Omega-3 - EPA | 0.406g | 0.004g | N/A |
| Omega-3 - DHA | 1.206g | 0.154g | N/A |
| Omega-3 - DPA | 0.209g | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
33%
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?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.