Whiting vs. Cod — In-Depth Nutrition Comparison
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How are whiting and cod different?
- Whiting is higher in vitamin B12, phosphorus, selenium, and potassium; however, cod is richer in vitamin B6 and vitamin B3.
- Daily need coverage for vitamin B12 for whiting is 65% higher.
- Whiting contains 4 times more calcium than cod. While whiting contains 62mg of calcium, cod contains only 14mg.
- Cod has less cholesterol.
Fish, whiting, mixed species, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat are the varieties used in this article.
Infographic
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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 | +342.9% |
| Contains more PotassiumPotassium | +77.9% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains more ManganeseManganese | +550% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more IronIron | +16.7% |
| Contains less SodiumSodium | -40.9% |
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 | +171.4% |
| Contains more Vitamin DVitamin D | +50% |
| Contains more Vitamin B5Vitamin B5 | +38.9% |
| Contains more Vitamin B12Vitamin B12 | +147.6% |
| Contains more FolateFolate | +87.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +113.2% |
| Contains more Vitamin B1Vitamin B1 | +29.4% |
| Contains more Vitamin B2Vitamin B2 | +31.7% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin B6Vitamin B6 | +57.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.6µg | 1.05µg | 65% |
| Phosphorus | 285mg | 138mg | 21% |
| Cholesterol | 84mg | 55mg | 10% |
| Vitamin B6 | 0.18mg | 0.283mg | 8% |
| Potassium | 434mg | 244mg | 6% |
| Selenium | 41.1µg | 37.6µg | 6% |
| Manganese | 0.13mg | 0.02mg | 5% |
| Vitamin B3 | 1.67mg | 2.513mg | 5% |
| Calcium | 62mg | 14mg | 5% |
| Magnesium | 27mg | 42mg | 4% |
| Vitamin D | 73IU | 46IU | 3% |
| Vitamin A | 38µg | 14µg | 3% |
| Vitamin E | 0.38mg | 0.81mg | 3% |
| Vitamin D | 1.8µg | 1.2µg | 3% |
| Sodium | 132mg | 78mg | 2% |
| Polyunsaturated fat | 0.587g | 0.292g | 2% |
| Vitamin B1 | 0.068mg | 0.088mg | 2% |
| Folate | 15µg | 8µg | 2% |
| Saturated fat | 0.4g | 0.168g | 1% |
| Vitamin B5 | 0.25mg | 0.18mg | 1% |
| Monounsaturated fat | 0.445g | 0.124g | 1% |
| Calories | 116kcal | 105kcal | 1% |
| Protein | 23.48g | 22.83g | 1% |
| Vitamin B2 | 0.06mg | 0.079mg | 1% |
| Iron | 0.42mg | 0.49mg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Fats | 1.69g | 0.86g | 1% |
| Copper | 0.04mg | 0.036mg | 0% |
| Zinc | 0.53mg | 0.58mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Choline | 83.3mg | 83.7mg | 0% |
| Tryptophan | 0.263mg | 0.256mg | 0% |
| Threonine | 1.029mg | 1.001mg | 0% |
| Isoleucine | 1.082mg | 1.052mg | 0% |
| Leucine | 1.908mg | 1.856mg | 0% |
| Lysine | 2.156mg | 2.097mg | 0% |
| Methionine | 0.695mg | 0.676mg | 0% |
| Phenylalanine | 0.917mg | 0.891mg | 0% |
| Valine | 1.21mg | 1.176mg | 0% |
| Histidine | 0.691mg | 0.672mg | 0% |
| Omega-3 - EPA | 0.283g | 0.004g | N/A |
| Omega-3 - DHA | 0.235g | 0.154g | N/A |
| Omega-3 - DPA | 0.017g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +96.5% |
| Contains more OtherOther | +225% |
~equal in
Protein
~22.83g
~equal in
Carbs
~0g
~equal in
Water
~75.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +258.9% |
| Contains more Poly. FatPolyunsaturated fat | +101% |
| Contains less Sat. FatSaturated fat | -58% |
