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Atlantic mackerel vs Cod - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 4.045g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food contains less Sugars?
Atlantic mackerel
Atlantic mackerel contains less Sugars (difference - 0g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Atlantic mackerel Cod
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Atlantic mackerel Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
106
Atlantic mackerel
398
Cod
Mineral Summary Score
33
Atlantic mackerel
19
Cod

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Cod
Contains more Iron +313.2%
Contains more Magnesium +203.1%
Contains more Copper +235.7%
Contains more Zinc +108.9%
Contains more Phosphorus +36.9%
Contains less Sodium -34.9%
Equal in Calcium - 16
Equal in Potassium - 413
Contains more Iron +313.2%
Contains more Magnesium +203.1%
Contains more Copper +235.7%
Contains more Zinc +108.9%
Contains more Phosphorus +36.9%
Contains less Sodium -34.9%
Equal in Calcium - 16
Equal in Potassium - 413

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Cod
Contains more Vitamin A +350%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +533.8%
Contains more Vitamin B3 +232%
Contains more Vitamin B6 +87.8%
Contains more Vitamin B12 +1987.9%
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Vitamin A +350%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +533.8%
Contains more Vitamin B3 +232%
Contains more Vitamin B6 +87.8%
Contains more Vitamin B12 +1987.9%
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
143%
Atlantic mackerel
107%
Cod
Carbohydrates
0%
Atlantic mackerel
0%
Cod
Fats
82%
Atlantic mackerel
3%
Cod

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Atlantic mackerel Cod Opinion
Calories 262 82 Atlantic mackerel
Protein 23.85 17.81 Atlantic mackerel
Fats 17.81 0.67 Atlantic mackerel
Vitamin C 0.4 1 Cod
Carbs 0 0
Cholesterol 75 43 Cod
Vitamin D 36 Cod
Iron 1.57 0.38 Atlantic mackerel
Calcium 15 16 Cod
Potassium 401 413 Cod
Magnesium 97 32 Atlantic mackerel
Sugars 0 Cod
Fiber 0 0
Copper 0.094 0.028 Atlantic mackerel
Zinc 0.94 0.45 Atlantic mackerel
Starch
Phosphorus 278 203 Atlantic mackerel
Sodium 83 54 Cod
Vitamin A 180 40 Atlantic mackerel
Vitamin E 0.64 Cod
Vitamin D 0.9 Cod
Vitamin B1 0.159 0.076 Atlantic mackerel
Vitamin B2 0.412 0.065 Atlantic mackerel
Vitamin B3 6.85 2.063 Atlantic mackerel
Vitamin B5 0.99 153 Cod
Vitamin B6 0.46 0.245 Atlantic mackerel
Vitamin B12 19 0.91 Atlantic mackerel
Vitamin K 0.1 Cod
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 4.176 0.131 Cod
Monounsaturated Fat 7.006 0.094 Atlantic mackerel
Polyunsaturated fat 4.3 0.231 Atlantic mackerel
Tryptophan 0.267 0.199 Atlantic mackerel
Threonine 1.045 0.781 Atlantic mackerel
Isoleucine 1.099 0.821 Atlantic mackerel
Leucine 1.938 1.447 Atlantic mackerel
Lysine 2.19 1.635 Atlantic mackerel
Methionine 0.706 0.527 Atlantic mackerel
Phenylalanine 0.931 0.695 Atlantic mackerel
Valine 1.228 0.917 Atlantic mackerel
Histidine 0.702 0.524 Atlantic mackerel
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.