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  6. Yogurt vs. Cod

Yogurt vs. Cod — In-Depth Nutrition Comparison

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Differences between yogurt and cod

  • Yogurt has more vitamin B2 and calcium, while cod has more vitamin B5, selenium, vitamin B6, vitamin B3, phosphorus, choline, and potassium.
  • Cod's daily need coverage for vitamin B5 is 3053% higher.
  • Cod contains 7 times less calcium than yogurt. Yogurt contains 110mg of calcium, while cod contains 16mg.
  • The amount of cholesterol in yogurt is lower.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of yogurt is 19.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Fish, cod, Atlantic, raw.

Infographic

Yogurt 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.
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Cod
Cod
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +587.5%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +192.9%
Contains more IronIron +442.9%
Contains more CopperCopper +64.7%
Contains more PhosphorusPhosphorus +50.4%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +241.2%

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.
Yogurt
Yogurt
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Cod
Cod
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B2Vitamin B2 +327.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +230.4%
Contains more Vitamin B3Vitamin B3 +891.8%
Contains more Vitamin B5Vitamin B5 +46123.6%
Contains more Vitamin B6Vitamin B6 +288.9%
Contains more Vitamin B12Vitamin B12 +21.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +331.8%
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Yogurt Cod DV% diff.
Vitamin B5 0.331mg 153mg 3053%
Selenium 9.7µg 33.1µg 43%
Vitamin B2 0.278mg 0.065mg 16%
Protein 10.19g 17.81g 15%
Vitamin B6 0.063mg 0.245mg 14%
Cholesterol 5mg 43mg 13%
Vitamin B3 0.208mg 2.063mg 12%
Phosphorus 135mg 203mg 10%
Calcium 110mg 16mg 9%
Choline 15.1mg 65.2mg 9%
Potassium 141mg 413mg 8%
Vitamin B12 0.75µg 0.91µg 7%
Vitamin D 0µg 0.9µg 5%
Magnesium 11mg 32mg 5%
Vitamin D 0IU 36IU 5%
Iron 0.07mg 0.38mg 4%
Vitamin B1 0.023mg 0.076mg 4%
Vitamin E 0.01mg 0.64mg 4%
Polyunsaturated fat 0.012g 0.231g 1%
Calories 59kcal 82kcal 1%
Vitamin C 0mg 1mg 1%
Sodium 36mg 54mg 1%
Zinc 0.52mg 0.45mg 1%
Copper 0.017mg 0.028mg 1%
Carbs 3.6g 0g 1%
Vitamin A 1µg 12µg 1%
Fats 0.39g 0.67g 0%
Net carbs 3.6g 0g N/A
Sugar 3.24g 0g N/A
Manganese 0.009mg 0.015mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.006g N/A
Folate 7µg 7µg 0%
Saturated fat 0.117g 0.131g 0%
Monounsaturated fat 0.053g 0.094g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +140%
Contains more ProteinProtein +74.8%
Contains more FatsFats +71.8%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -10.7%
Contains more Mono. FatMonounsaturated fat +77.4%
Contains more Poly. FatPolyunsaturated fat +1825%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.