Kale.World
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Monkfish vs Cod
CALORIC DENSITY
Monkfish, raw
Cod, atlantic, ckd, dry heat
0.76
1.05
15054
15016

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Monkfish
Cod
Protein = 38g
Protein = 43g
Carbohydrates = 0g
Carbohydrates = 0g
Fat = 4g
Fat = 2g
Fiber = 0g
Fiber = 0g
Monounsaturated = 1g
Monounsaturated = 0g
Polyunsaturated = 2g
Polyunsaturated = 1g
Saturated Fat = 1g
Saturated Fat = 0g
Nutrient monkfish cod
Protein 38g 43g
Carbohydrate 0g 0g
Fiber 0g 0g
Fat 4g 2g
Monounsat. Fat 1g 2g
Polyunsat. Fat 2g 1g
Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%
Choline = 38%
Vitamin A = 5%
Vitamin A = 4%
Vitamin C = 4%
Vitamin C = 3%
Vitamin E = 0%
Vitamin E = 13%
Vitamin K = 0%
Vitamin K = 0%
Nutrientmonkfishcod
Choline0%38%
Vitamin A5%4%
Vitamin C4%3%
Vitamin E0%13%
Vitamin K0%0%

Cod have significantly more Vitamins E than monkfish. Monkfish are a good source of Potassium. Monkfish are a great source of Niacin, Vitamin B6, Phosphorus. Monkfish are an excellent source of Vitamin B12. Cod are a good source of Niacin, Magnesium. Cod are a great source of Vitamin B6, Phosphorus. Cod are an excellent source of Vitamin B12.

cod

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 7%
Vitamin B1 = 17%
Vitamin B2 = 14%
Vitamin B2 = 14%
Vitamin B3 = 46%
Vitamin B3 = 40%
Vitamin B5 = 8%
Vitamin B5 = 7%
Vitamin B6 = 57%
Vitamin B6 = 49%
Vitamin B12 = 118%
Vitamin B12 = 100%
Nutrientmonkfishcod
Vitamin B17%17%
Vitamin B214%14%
Vitamin B346%40%
Vitamin B58%7%
Vitamin B657%49%
Vitamin B12118%100%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 3%
Sodium = 10%
Potassium = 30%
Potassium = 13%
Calcium = 4%
Calcium = 5%
Magnesium = 16%
Magnesium = 23%
Phosphorus = 91%
Phosphorus = 45%
Iron = 14%
Iron = 16%
Manganese = 3%
Manganese = 2%
Selenium = 213%
Selenium = 159%
Copper = 7%
Copper = 7%
Zinc = 11%
Zinc = 12%
Nutrientmonkfishcod
Sodium3%10%
Potasium30%13%
Calcium4%5%
Magnesium16%23%
Phosphorus91%45%
Iron14%16%
Manganese3%2%
Selenium213%159%
Copper7%7%
Zinc11%12%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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