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  6. Roe vs. Cod

Roe vs. Cod — In-Depth Nutrition Comparison

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Important differences between roe and cod

  • Roe has more vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin C, vitamin B1, and copper; however, cod has more vitamin B5.
  • Cod's daily need coverage for vitamin B5 is 3037% more.
  • Roe has 16 times more vitamin C than cod. Roe has 16.4mg of vitamin C, while cod has 1mg.
  • Cod is lower in cholesterol.
  • Roe has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, roe, mixed species, cooked, dry heat and Fish, cod, Atlantic, raw.

Infographic

Roe 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.
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Cod
Cod
4
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 +75%
Contains more IronIron +102.6%
Contains more CopperCopper +357.1%
Contains more ZincZinc +184.4%
Contains more PhosphorusPhosphorus +153.7%
Contains more SeleniumSelenium +56.2%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +45.9%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +15.4%

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.
Roe
Roe
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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Cod
Cod
5
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%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +264.5%
Contains more Vitamin B2Vitamin B2 +1360%
Contains more Vitamin B12Vitamin B12 +1168.1%
Contains more FolateFolate +1214.3%
Contains more Vitamin B5Vitamin B5 +13158.2%
Contains more Vitamin B6Vitamin B6 +32.4%
~equal in Vitamin B3 ~2.063mg

All nutrients comparison - raw data values

Nutrient Roe Cod DV% diff.
Vitamin B5 1.154mg 153mg 3037%
Vitamin B12 11.54µg 0.91µg 443%
Cholesterol 479mg 43mg 145%
Vitamin B2 0.949mg 0.065mg 68%
Phosphorus 515mg 203mg 45%
Selenium 51.7µg 33.1µg 34%
Protein 28.62g 17.81g 22%
Folate 92µg 7µg 21%
Polyunsaturated fat 3.404g 0.231g 21%
Vitamin C 16.4mg 1mg 17%
Vitamin B1 0.277mg 0.076mg 17%
Fats 8.23g 0.67g 12%
Choline 65.2mg 12%
Copper 0.128mg 0.028mg 11%
Vitamin A 91µg 12µg 9%
Zinc 1.28mg 0.45mg 8%
Saturated fat 1.866g 0.131g 8%
Calories 204kcal 82kcal 6%
Vitamin D* 36 IU 5%
Vitamin D 0.9µg 5%
Iron 0.77mg 0.38mg 5%
Vitamin B6 0.185mg 0.245mg 5%
Monounsaturated fat 2.129g 0.094g 5%
Potassium 283mg 413mg 4%
Vitamin E 0.64mg 4%
Sodium 117mg 54mg 3%
Carbs 1.92g 0g 1%
Magnesium 26mg 32mg 1%
Calcium 28mg 16mg 1%
Vitamin B3 2.192mg 2.063mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 71kcal 46kcal N/A
Weight per 100 calories 49g 122g N/A
Unsaturated / Saturated Fat ratio 3 2.5 N/A
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.015mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.375mg 0.199mg 0%
Threonine 1.305mg 0.781mg 0%
Isoleucine 1.465mg 0.821mg 0%
Leucine 2.509mg 1.447mg 0%
Lysine 2.179mg 1.635mg 0%
Methionine 0.71mg 0.527mg 0%
Phenylalanine 1.401mg 0.695mg 0%
Valine 1.676mg 0.917mg 0%
Histidine 0.778mg 0.524mg 0%
Omega-3 - EPA 1.26g 0.064g N/A
Omega-3 - DHA 1.747g 0.12g N/A
Omega-3 - DPA 0.105g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +60.7%
Contains more FatsFats +1128.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +766.7%
Contains more WaterWater +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
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
Contains more Mono. FatMonounsaturated fat +2164.9%
Contains more Poly. FatPolyunsaturated fat +1373.6%
Contains less Sat. FatSaturated fat -93%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.