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  6. Cod vs. Surimi

Cod vs. Surimi — In-Depth Nutrition Comparison

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The main differences between cod and surimi

  • Cod is richer in vitamin B5, vitamin B6, vitamin B3, selenium, and potassium, yet surimi is richer in vitamin B12 and phosphorus.
  • Daily need coverage for vitamin B5 for cod is 3059% higher.
  • Cod contains 9 times more vitamin B3 than surimi. Cod contains 2.063mg of vitamin B3, while surimi contains 0.22mg.
  • Cod has a lower glycemic index than surimi.

Food types used in this article are Fish, cod, Atlantic, raw and Fish, surimi.

Infographic

Cod vs Surimi 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.
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%
Surimi
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +268.8%
Contains more IronIron +46.2%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -62.2%
Contains more ManganeseManganese +36.4%
Contains more SeleniumSelenium +17.8%
Contains more MagnesiumMagnesium +34.4%
Contains more CopperCopper +14.3%
Contains more PhosphorusPhosphorus +38.9%

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.
Cod
Cod
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Surimi
Surimi
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 6.7% 13% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +209.5%
Contains more Vitamin B3Vitamin B3 +837.7%
Contains more Vitamin B5Vitamin B5 +218471.4%
Contains more Vitamin B6Vitamin B6 +716.7%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B12Vitamin B12 +75.8%
~equal in Vitamin E ~0.63mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Surimi DV% diff.
Vitamin B5 153mg 0.07mg 3059%
Vitamin B12 0.91µg 1.6µg 29%
Vitamin B6 0.245mg 0.03mg 17%
Vitamin B3 2.063mg 0.22mg 12%
Choline 65.2mg 12%
Phosphorus 203mg 282mg 11%
Potassium 413mg 112mg 9%
Selenium 33.1µg 28.1µg 9%
Protein 17.81g 15.18g 5%
Vitamin D* 36 IU 5%
Vitamin D 0.9µg 5%
Vitamin B1 0.076mg 0.02mg 5%
Cholesterol 43mg 30mg 4%
Sodium 54mg 143mg 4%
Magnesium 32mg 43mg 3%
Vitamin B2 0.065mg 0.021mg 3%
Carbs 0g 6.85g 2%
Iron 0.38mg 0.26mg 2%
Calories 82kcal 99kcal 1%
Vitamin C 1mg 0mg 1%
Calcium 16mg 9mg 1%
Zinc 0.45mg 0.33mg 1%
Vitamin A 12µg 20µg 1%
Folate 7µg 2µg 1%
Polyunsaturated fat 0.231g 0.443g 1%
Protein per 100 calories 22g 15g N/A
Calories per 10 g protein 46kcal 65kcal N/A
Weight per 100 calories 122g 101g N/A
Fats 0.67g 0.9g 0%
Net carbs 0g 6.85g N/A
Copper 0.028mg 0.032mg 0%
Vitamin E 0.64mg 0.63mg 0%
Manganese 0.015mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Saturated fat 0.131g 0.191g 0%
Monounsaturated fat 0.094g 0.149g 0%
Tryptophan 0.199mg 0.092mg 0%
Threonine 0.781mg 0.734mg 0%
Isoleucine 0.821mg 0.709mg 0%
Leucine 1.447mg 1.202mg 0%
Lysine 1.635mg 1.387mg 0%
Methionine 0.527mg 0.515mg 0%
Phenylalanine 0.695mg 0.595mg 0%
Valine 0.917mg 0.77mg 0%
Histidine 0.524mg 0.35mg 0%
Omega-3 - EPA 0.064g 0.157g N/A
Omega-3 - DHA 0.12g 0.241g N/A
Omega-3 - DPA 0.01g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +17.3%
Contains more FatsFats +34.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +143.3%
~equal in Water ~76.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -31.4%
Contains more Mono. FatMonounsaturated fat +58.5%
Contains more Poly. FatPolyunsaturated fat +91.8%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.