Cod vs. Whiting — In-Depth Nutrition Comparison

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How are cod and whiting different?

Cod is higher in vitamin B6 and vitamin B3; however, whiting is richer in vitamin B12, phosphorus, selenium, and potassium.
Daily need coverage for vitamin B12 for whiting is 65% higher.
Cod contains 2 times more vitamin B6 than whiting. While cod contains 0.283mg of vitamin B6, whiting contains only 0.18mg.
Cod has less cholesterol.

Fish, cod, Atlantic, cooked, dry heat and Fish, whiting, mixed species, 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.

Cod

Whiting

Contains more MagnesiumMagnesium	+55.6%
Contains more IronIron	+16.7%
Contains less SodiumSodium	-40.9%

Contains more CalciumCalcium	+342.9%
Contains more PotassiumPotassium	+77.9%
Contains more CopperCopper	+11.1%
Contains more PhosphorusPhosphorus	+106.5%
Contains more ManganeseManganese	+550%

~equal in Zinc ~0.53mg

~equal in Selenium ~41.1µg

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

Whiting

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%

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%

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.05µg	2.6µg	65%
Phosphorus	138mg	285mg	21%
Cholesterol	55mg	84mg	10%
Vitamin B6	0.283mg	0.18mg	8%
Potassium	244mg	434mg	6%
Selenium	37.6µg	41.1µg	6%
Calcium	14mg	62mg	5%
Manganese	0.02mg	0.13mg	5%
Vitamin B3	2.513mg	1.67mg	5%
Magnesium	42mg	27mg	4%
Vitamin D*	46 IU	73 IU	3%
Vitamin D	1.2µg	1.8µg	3%
Vitamin A	14µg	38µg	3%
Vitamin E	0.81mg	0.38mg	3%
Sodium	78mg	132mg	2%
Vitamin B1	0.088mg	0.068mg	2%
Folate	8µg	15µg	2%
Polyunsaturated fat	0.292g	0.587g	2%
Calories	105kcal	116kcal	1%
Protein	22.83g	23.48g	1%
Fats	0.86g	1.69g	1%
Vitamin C	1mg	0mg	1%
Iron	0.49mg	0.42mg	1%
Vitamin B2	0.079mg	0.06mg	1%
Vitamin B5	0.18mg	0.25mg	1%
Saturated fat	0.168g	0.4g	1%
Monounsaturated fat	0.124g	0.445g	1%
Protein per 100 calories	22g	20g	N/A
Calories per 10 g protein	46kcal	49kcal	N/A
Weight per 100 calories	95g	86g	N/A
Copper	0.036mg	0.04mg	0%
Zinc	0.58mg	0.53mg	0%
Vitamin K	0.1µg	0.1µg	0%
Choline	83.7mg	83.3mg	0%
Tryptophan	0.256mg	0.263mg	0%
Threonine	1.001mg	1.029mg	0%
Isoleucine	1.052mg	1.082mg	0%
Leucine	1.856mg	1.908mg	0%
Lysine	2.097mg	2.156mg	0%
Methionine	0.676mg	0.695mg	0%
Phenylalanine	0.891mg	0.917mg	0%
Valine	1.176mg	1.21mg	0%
Histidine	0.672mg	0.691mg	0%
Omega-3 (EPA)	0.004g	0.283g	N/A
Omega-3 (DHA)	0.154g	0.235g	N/A
Omega-3 (DPA)	0.013g	0.017g	N/A