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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Whiting

Cod

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%

~equal in Copper ~0.036mg

~equal in Zinc ~0.58mg

~equal in Selenium ~37.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Whiting

Cod

Contains more Vitamin DVitamin D	+50%
Contains more Vitamin AVitamin A	+171.4%
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%

~equal in Vitamin K ~0.1µg

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%
Calcium	62mg	14mg	5%
Manganese	0.13mg	0.02mg	5%
Vitamin B3	1.67mg	2.513mg	5%
Magnesium	27mg	42mg	4%
Vitamin D*	73 IU	46 IU	3%
Vitamin D	1.8µg	1.2µg	3%
Vitamin A	38µg	14µg	3%
Vitamin E	0.38mg	0.81mg	3%
Sodium	132mg	78mg	2%
Vitamin B1	0.068mg	0.088mg	2%
Folate	15µg	8µg	2%
Polyunsaturated fat	0.587g	0.292g	2%
Calories	116kcal	105kcal	1%
Protein	23.48g	22.83g	1%
Fats	1.69g	0.86g	1%
Vitamin C	0mg	1mg	1%
Iron	0.42mg	0.49mg	1%
Vitamin B2	0.06mg	0.079mg	1%
Vitamin B5	0.25mg	0.18mg	1%
Saturated fat	0.4g	0.168g	1%
Monounsaturated fat	0.445g	0.124g	1%
Protein per 100 calories	20g	22g	N/A
Calories per 10 g protein	49kcal	46kcal	N/A
Weight per 100 calories	86g	95g	N/A
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