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  6. Cod vs. Flatfish

Cod vs. Flatfish — In-Depth Nutrition Comparison

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A recap on differences between Cod and Flatfish

  • Cod is higher in Vitamin B6, Selenium, Vitamin B3, and Vitamin B1, yet Flatfish is higher in Phosphorus, Vitamin D, and Vitamin B12.
  • Flatfish covers your daily Phosphorus needs 24% more than Cod.
  • Cod contains 3 times more Vitamin B1 than Flatfish. While Cod contains 0.088mg of Vitamin B1, Flatfish contains only 0.026mg.
  • The amount of Sodium in Cod is lower.

Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat.

Infographic

Cod vs Flatfish 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
8
:
2
Flatfish
Flatfish
Contains more Iron +113%
Contains more Magnesium +90.9%
Contains more Potassium +23.9%
Contains less Sodium -78.5%
Contains more Zinc +48.7%
Contains more Copper +56.5%
Contains more Manganese +17.6%
Contains more Selenium +15.3%
Contains more Calcium +78.6%
Contains more Phosphorus +123.9%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Iron +113%
Contains more Magnesium +90.9%
Contains more Potassium +23.9%
Contains less Sodium -78.5%
Contains more Zinc +48.7%
Contains more Copper +56.5%
Contains more Manganese +17.6%
Contains more Selenium +15.3%
Contains more Calcium +78.6%
Contains more Phosphorus +123.9%

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
8
:
3
Flatfish
Flatfish
Contains more Vitamin A +27%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.5%
Contains more Vitamin B2 +216%
Contains more Vitamin B3 +96.6%
Contains more Vitamin B6 +146.1%
Contains more Folate +33.3%
Contains more Vitamin D +191.7%
Contains more Vitamin B5 +26.1%
Contains more Vitamin B12 +24.8%
Equal in Vitamin E - 0.77
Equal in Vitamin K - 0.1
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%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +27%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.5%
Contains more Vitamin B2 +216%
Contains more Vitamin B3 +96.6%
Contains more Vitamin B6 +146.1%
Contains more Folate +33.3%
Contains more Vitamin D +191.7%
Contains more Vitamin B5 +26.1%
Contains more Vitamin B12 +24.8%
Equal in Vitamin E - 0.77
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Flatfish
Flatfish
Contains more Protein +49.8%
Contains more Fats +175.6%
Contains more Other +228.2%
Equal in Water - 81.11
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +49.8%
Contains more Fats +175.6%
Contains more Other +228.2%
Equal in Water - 81.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Flatfish
Flatfish
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +429.8%
Contains more Polyunsaturated fat +57.2%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +429.8%
Contains more Polyunsaturated fat +57.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Flatfish Opinion
Protein 22.83g 15.24g Cod
Fats 0.86g 2.37g Flatfish
Calories 105kcal 86kcal Cod
Calcium 14mg 25mg Flatfish
Iron 0.49mg 0.23mg Cod
Magnesium 42mg 22mg Cod
Phosphorus 138mg 309mg Flatfish
Potassium 244mg 197mg Cod
Sodium 78mg 363mg Cod
Zinc 0.58mg 0.39mg Cod
Copper 0.036mg 0.023mg Cod
Manganese 0.02mg 0.017mg Cod
Selenium 37.6µg 32.6µg Cod
Vitamin A 47IU 37IU Cod
Vitamin A RAE 14µg 12µg Cod
Vitamin E 0.81mg 0.77mg Cod
Vitamin D 46IU 139IU Flatfish
Vitamin D 1.2µg 3.5µg Flatfish
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.026mg Cod
Vitamin B2 0.079mg 0.025mg Cod
Vitamin B3 2.513mg 1.278mg Cod
Vitamin B5 0.18mg 0.227mg Flatfish
Vitamin B6 0.283mg 0.115mg Cod
Folate 8µg 6µg Cod
Vitamin B12 1.05µg 1.31µg Flatfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.197mg Cod
Threonine 1.001mg 0.719mg Cod
Isoleucine 1.052mg 0.754mg Cod
Leucine 1.856mg 1.335mg Cod
Lysine 2.097mg 1.561mg Cod
Methionine 0.676mg 0.56mg Cod
Phenylalanine 0.891mg 0.624mg Cod
Valine 1.176mg 0.8mg Cod
Histidine 0.672mg 0.374mg Cod
Cholesterol 55mg 56mg Cod
Trans Fat 0.014g Cod
Saturated Fat 0.168g 0.542g Cod
Omega-3 - DHA 0.154g 0.132g Cod
Omega-3 - EPA 0.004g 0.168g Flatfish
Omega-3 - DPA 0.013g 0.034g Flatfish
Monounsaturated Fat 0.124g 0.657g Flatfish
Polyunsaturated fat 0.292g 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Flatfish
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
31%
Flatfish
Minerals Daily Need Coverage Score
38%
Cod
43%
Flatfish

Comparison summary

Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 285mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.374g)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.