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% |
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% |
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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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
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 |
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
42%
30%
Minerals Daily Need Coverage Score
50%
38%
Comparison summary
Which food is richer in minerals?
Whiting is relatively richer in minerals
Which food is cheaper?
Whiting is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Cod contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 0.232g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
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.