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  6. Cod vs. Mackerel

Cod vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between Cod and Mackerel

  • Cod has less Vitamin B12, Vitamin B3, Vitamin B2, Selenium, Phosphorus, Vitamin B5, Vitamin B6, Iron, and Magnesium than Mackerel.
  • Mackerel covers your daily need of Vitamin B12 748% more than Cod.
  • Cod has less Saturated Fat.

These are the specific foods used in this comparison Fish, cod, Atlantic, cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Cod vs Mackerel 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.
Cod
Cod
1
:
8
Mackerel
Mackerel
Contains more Iron +220.4%
Contains more Magnesium +131%
Contains more Phosphorus +101.4%
Contains more Potassium +64.3%
Contains more Zinc +62.1%
Contains more Copper +161.1%
Contains more Selenium +37.2%
Equal in Calcium - 15
Equal in Sodium - 83
Equal in Manganese - 0.02
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Iron +220.4%
Contains more Magnesium +131%
Contains more Phosphorus +101.4%
Contains more Potassium +64.3%
Contains more Zinc +62.1%
Contains more Copper +161.1%
Contains more Selenium +37.2%
Equal in Calcium - 15
Equal in Sodium - 83
Equal in Manganese - 0.02

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.
Cod
Cod
5
:
7
Mackerel
Mackerel
Contains more Vitamin C +150%
Contains more Folate +300%
Contains more Vitamin A +283%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B2 +421.5%
Contains more Vitamin B3 +172.6%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +62.5%
Contains more Vitamin B12 +1709.5%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin C +150%
Contains more Folate +300%
Contains more Vitamin A +283%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B2 +421.5%
Contains more Vitamin B3 +172.6%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +62.5%
Contains more Vitamin B12 +1709.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Mackerel
Mackerel
Contains more Water +42.5%
Contains more Fats +1970.9%
Contains more Other +1200%
Equal in Protein - 23.85
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Water +42.5%
Contains more Fats +1970.9%
Contains more Other +1200%
Equal in Protein - 23.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +5550%
Contains more Polyunsaturated fat +1372.6%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +5550%
Contains more Polyunsaturated fat +1372.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Mackerel
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Mackerel Opinion
Protein 22.83g 23.85g Mackerel
Fats 0.86g 17.81g Mackerel
Calories 105kcal 262kcal Mackerel
Calcium 14mg 15mg Mackerel
Iron 0.49mg 1.57mg Mackerel
Magnesium 42mg 97mg Mackerel
Phosphorus 138mg 278mg Mackerel
Potassium 244mg 401mg Mackerel
Sodium 78mg 83mg Cod
Zinc 0.58mg 0.94mg Mackerel
Copper 0.036mg 0.094mg Mackerel
Manganese 0.02mg 0.02mg
Selenium 37.6µg 51.6µg Mackerel
Vitamin A 47IU 180IU Mackerel
Vitamin A RAE 14µg 54µg Mackerel
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 0.4mg Cod
Vitamin B1 0.088mg 0.159mg Mackerel
Vitamin B2 0.079mg 0.412mg Mackerel
Vitamin B3 2.513mg 6.85mg Mackerel
Vitamin B5 0.18mg 0.99mg Mackerel
Vitamin B6 0.283mg 0.46mg Mackerel
Folate 8µg 2µg Cod
Vitamin B12 1.05µg 19µg Mackerel
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.267mg Mackerel
Threonine 1.001mg 1.045mg Mackerel
Isoleucine 1.052mg 1.099mg Mackerel
Leucine 1.856mg 1.938mg Mackerel
Lysine 2.097mg 2.19mg Mackerel
Methionine 0.676mg 0.706mg Mackerel
Phenylalanine 0.891mg 0.931mg Mackerel
Valine 1.176mg 1.228mg Mackerel
Histidine 0.672mg 0.702mg Mackerel
Cholesterol 55mg 75mg Cod
Saturated Fat 0.168g 4.176g Cod
Omega-3 - DHA 0.154g 0.699g Mackerel
Omega-3 - EPA 0.004g 0.504g Mackerel
Omega-3 - DPA 0.013g 0.106g Mackerel
Monounsaturated Fat 0.124g 7.006g Mackerel
Polyunsaturated fat 0.292g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cod
235%
Mackerel
Minerals Daily Need Coverage Score
38%
Cod
64%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 4.008g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.