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Cod vs. Monkfish — In-Depth Nutrition Comparison

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How are cod and monkfish different?

  • Cod is higher in protein; however, monkfish is richer in phosphorus, selenium, and potassium.
  • Daily need coverage for phosphorus for monkfish is 17% higher.
  • Cod contains 2 times more cholesterol than monkfish. While cod contains 55mg of cholesterol, monkfish contains only 32mg.

Fish, cod, Atlantic, cooked, dry heat and Fish, monkfish, cooked, dry heat are the varieties used in this article.

Infographic

Cod vs Monkfish infographic
Infographic link

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.
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 3% 45% 15% 12% 14% 110% 3% 4% 255%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +40%
Contains more IronIron +19.5%
Contains more PotassiumPotassium +110.2%
Contains more PhosphorusPhosphorus +85.5%
Contains less SodiumSodium -70.5%
Contains more ManganeseManganese +55%
Contains more SeleniumSelenium +24.5%
~equal in Copper ~0.036mg
~equal in Zinc ~0.53mg

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.
Cod
Cod
4
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% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
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% 0% 4.7% 0% 7.3% 17% 48% 10% 64% 130% 0% 6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +203.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~1mg
~equal in Vitamin A ~14µg
~equal in Vitamin B2 ~0.073mg
~equal in Vitamin B3 ~2.558mg
~equal in Vitamin B5 ~0.173mg
~equal in Vitamin B6 ~0.277mg
~equal in Vitamin B12 ~1.04µg
~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient Cod Monkfish DV% diff.
Phosphorus 138mg 256mg 17%
Selenium 37.6µg 46.8µg 17%
Choline 83.7mg 15%
Protein 22.83g 18.56g 9%
Cholesterol 55mg 32mg 8%
Potassium 244mg 513mg 8%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Vitamin E 0.81mg 5%
Vitamin B1 0.088mg 0.029mg 5%
Magnesium 42mg 27mg 4%
Fats 0.86g 1.95g 2%
Sodium 78mg 23mg 2%
Polyunsaturated fat 0.292g 2%
Iron 0.49mg 0.41mg 1%
Saturated fat 0.168g 1%
Calories 105kcal 97kcal 0%
Protein per 100 calories 22g 19g N/A
Calories per 10 g protein 46kcal 52kcal N/A
Weight per 100 calories 95g 103g N/A
Vitamin C 1mg 1mg 0%
Calcium 14mg 10mg 0%
Copper 0.036mg 0.036mg 0%
Zinc 0.58mg 0.53mg 0%
Vitamin A 14µg 14µg 0%
Manganese 0.02mg 0.031mg 0%
Vitamin B2 0.079mg 0.073mg 0%
Vitamin B3 2.513mg 2.558mg 0%
Vitamin B5 0.18mg 0.173mg 0%
Vitamin B6 0.283mg 0.277mg 0%
Vitamin B12 1.05µg 1.04µg 0%
Vitamin K 0.1µg 0%
Folate 8µg 8µg 0%
Monounsaturated fat 0.124g 0%
Tryptophan 0.256mg 0.208mg 0%
Threonine 1.001mg 0.814mg 0%
Isoleucine 1.052mg 0.855mg 0%
Leucine 1.856mg 1.509mg 0%
Lysine 2.097mg 1.705mg 0%
Methionine 0.676mg 0.549mg 0%
Phenylalanine 0.891mg 0.725mg 0%
Valine 1.176mg 0.956mg 0%
Histidine 0.672mg 0.547mg 0%
Omega-3 (EPA) 0.004g N/A
Omega-3 (DHA) 0.154g N/A
Omega-3 (DPA) 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
Contains more ProteinProtein +23%
Contains more FatsFats +126.7%
~equal in Carbs ~0g
~equal in Water ~78.51g

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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/171956/nutrients
  2. Monkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.