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  6. Whiting vs. Cod

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 from 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

Whiting 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.
Whiting
Whiting
6
:
4
Cod
Cod
Contains more Calcium +342.9%
Contains more Phosphorus +106.5%
Contains more Potassium +77.9%
Contains more Copper +11.1%
Contains more Manganese +550%
Contains more Iron +16.7%
Contains more Magnesium +55.6%
Contains less Sodium -40.9%
Equal in Zinc - 0.58
Equal in Copper - 0.036
Equal in Selenium - 37.6
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +342.9%
Contains more Phosphorus +106.5%
Contains more Potassium +77.9%
Contains more Copper +11.1%
Contains more Manganese +550%
Contains more Iron +16.7%
Contains more Magnesium +55.6%
Contains less Sodium -40.9%
Equal in Zinc - 0.58
Equal in Copper - 0.036
Equal in Selenium - 37.6

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.
Whiting
Whiting
5
:
6
Cod
Cod
Contains more Vitamin A +172.3%
Contains more Vitamin D +50%
Contains more Vitamin B5 +38.9%
Contains more Folate +87.5%
Contains more Vitamin B12 +147.6%
Contains more Vitamin E +113.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +57.2%
Equal in Vitamin K - 0.1
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 1%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +172.3%
Contains more Vitamin D +50%
Contains more Vitamin B5 +38.9%
Contains more Folate +87.5%
Contains more Vitamin B12 +147.6%
Contains more Vitamin E +113.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +57.2%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whiting
Whiting
2
:
2
Cod
Cod
Contains more Fats +96.5%
Contains more Other +225%
Equal in Protein - 22.83
Equal in Water - 75.92
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +96.5%
Contains more Other +225%
Equal in Protein - 22.83
Equal in Water - 75.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whiting
Whiting
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +258.9%
Contains more Polyunsaturated fat +101%
Contains less Saturated Fat -58%
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +258.9%
Contains more Polyunsaturated fat +101%
Contains less Saturated 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.
Whiting Cod
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Whiting Cod Opinion
Protein 23.48g 22.83g Whiting
Fats 1.69g 0.86g Whiting
Calories 116kcal 105kcal Whiting
Calcium 62mg 14mg Whiting
Iron 0.42mg 0.49mg Cod
Magnesium 27mg 42mg Cod
Phosphorus 285mg 138mg Whiting
Potassium 434mg 244mg Whiting
Sodium 132mg 78mg Cod
Zinc 0.53mg 0.58mg Cod
Copper 0.04mg 0.036mg Whiting
Manganese 0.13mg 0.02mg Whiting
Selenium 41.1µg 37.6µg Whiting
Vitamin A 128IU 47IU Whiting
Vitamin A RAE 38µg 14µg Whiting
Vitamin E 0.38mg 0.81mg Cod
Vitamin D 73IU 46IU Whiting
Vitamin D 1.8µg 1.2µg Whiting
Vitamin C 0mg 1mg Cod
Vitamin B1 0.068mg 0.088mg Cod
Vitamin B2 0.06mg 0.079mg Cod
Vitamin B3 1.67mg 2.513mg Cod
Vitamin B5 0.25mg 0.18mg Whiting
Vitamin B6 0.18mg 0.283mg Cod
Folate 15µg 8µg Whiting
Vitamin B12 2.6µg 1.05µg Whiting
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.256mg Whiting
Threonine 1.029mg 1.001mg Whiting
Isoleucine 1.082mg 1.052mg Whiting
Leucine 1.908mg 1.856mg Whiting
Lysine 2.156mg 2.097mg Whiting
Methionine 0.695mg 0.676mg Whiting
Phenylalanine 0.917mg 0.891mg Whiting
Valine 1.21mg 1.176mg Whiting
Histidine 0.691mg 0.672mg Whiting
Cholesterol 84mg 55mg Cod
Saturated Fat 0.4g 0.168g Cod
Omega-3 - DHA 0.235g 0.154g Whiting
Omega-3 - EPA 0.283g 0.004g Whiting
Omega-3 - DPA 0.017g 0.013g Whiting
Monounsaturated Fat 0.445g 0.124g Whiting
Polyunsaturated fat 0.587g 0.292g Whiting

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
44%
Whiting
30%
Cod
Minerals Daily Need Coverage Score
50%
Whiting
38%
Cod

Comparison summary

Which food is richer in minerals?
Whiting
Whiting is relatively richer in minerals
Which food is cheaper?
Whiting
Whiting is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.232g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.