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  6. Surimi vs. Cod

Surimi vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between Surimi and Cod

  • Surimi is higher in Vitamin B12, and Phosphorus, yet Cod is higher in Vitamin B6, Selenium, Vitamin B3, and Vitamin B1.
  • Surimi covers your daily Vitamin B12 needs 23% more than Cod.
  • Surimi contains 2 times more Phosphorus than Cod. While Surimi contains 282mg of Phosphorus, Cod contains only 138mg.
  • The amount of Cholesterol in Surimi is lower.

Food varieties used in this article are Fish, surimi and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Surimi 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.
Surimi
Surimi
2
:
8
Cod
Cod
Contains more Phosphorus +104.3%
Contains more Calcium +55.6%
Contains more Iron +88.5%
Contains more Potassium +117.9%
Contains less Sodium -45.5%
Contains more Zinc +75.8%
Contains more Copper +12.5%
Contains more Manganese +81.8%
Contains more Selenium +33.8%
Equal in Magnesium - 42
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Phosphorus +104.3%
Contains more Calcium +55.6%
Contains more Iron +88.5%
Contains more Potassium +117.9%
Contains less Sodium -45.5%
Contains more Zinc +75.8%
Contains more Copper +12.5%
Contains more Manganese +81.8%
Contains more Selenium +33.8%
Equal in Magnesium - 42

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.
Surimi
Surimi
2
:
9
Cod
Cod
Contains more Vitamin A +42.6%
Contains more Vitamin B12 +52.4%
Contains more Vitamin E +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +276.2%
Contains more Vitamin B3 +1042.3%
Contains more Vitamin B5 +157.1%
Contains more Vitamin B6 +843.3%
Contains more Folate +300%
Equal in Vitamin K - 0.1
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 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%
Contains more Vitamin A +42.6%
Contains more Vitamin B12 +52.4%
Contains more Vitamin E +28.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +276.2%
Contains more Vitamin B3 +1042.3%
Contains more Vitamin B5 +157.1%
Contains more Vitamin B6 +843.3%
Contains more Folate +300%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
4
:
1
Cod
Cod
Contains more Carbs +∞%
Contains more Other +87.2%
Contains more Protein +50.4%
Equal in Fats - 0.86
Equal in Water - 75.92
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Carbs +∞%
Contains more Other +87.2%
Contains more Protein +50.4%
Equal in Fats - 0.86
Equal in Water - 75.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +20.2%
Contains more Polyunsaturated fat +51.7%
Contains less Saturated Fat -12%
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +20.2%
Contains more Polyunsaturated fat +51.7%
Contains less Saturated Fat -12%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Cod Opinion
Net carbs 6.85g 0g Surimi
Protein 15.18g 22.83g Cod
Fats 0.9g 0.86g Surimi
Carbs 6.85g 0g Surimi
Calories 99kcal 105kcal Cod
Calcium 9mg 14mg Cod
Iron 0.26mg 0.49mg Cod
Magnesium 43mg 42mg Surimi
Phosphorus 282mg 138mg Surimi
Potassium 112mg 244mg Cod
Sodium 143mg 78mg Cod
Zinc 0.33mg 0.58mg Cod
Copper 0.032mg 0.036mg Cod
Manganese 0.011mg 0.02mg Cod
Selenium 28.1µg 37.6µg Cod
Vitamin A 67IU 47IU Surimi
Vitamin A RAE 20µg 14µg Surimi
Vitamin E 0.63mg 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.02mg 0.088mg Cod
Vitamin B2 0.021mg 0.079mg Cod
Vitamin B3 0.22mg 2.513mg Cod
Vitamin B5 0.07mg 0.18mg Cod
Vitamin B6 0.03mg 0.283mg Cod
Folate 2µg 8µg Cod
Vitamin B12 1.6µg 1.05µg Surimi
Vitamin K 0.1µg 0.1µg
Tryptophan 0.092mg 0.256mg Cod
Threonine 0.734mg 1.001mg Cod
Isoleucine 0.709mg 1.052mg Cod
Leucine 1.202mg 1.856mg Cod
Lysine 1.387mg 2.097mg Cod
Methionine 0.515mg 0.676mg Cod
Phenylalanine 0.595mg 0.891mg Cod
Valine 0.77mg 1.176mg Cod
Histidine 0.35mg 0.672mg Cod
Cholesterol 30mg 55mg Surimi
Saturated Fat 0.191g 0.168g Cod
Omega-3 - DHA 0.241g 0.154g Surimi
Omega-3 - EPA 0.157g 0.004g Surimi
Omega-3 - DPA 0.014g 0.013g Surimi
Monounsaturated Fat 0.149g 0.124g Surimi
Polyunsaturated fat 0.443g 0.292g Surimi

Which food is preferable for your diet?

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

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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
20%
Surimi
30%
Cod
Minerals Daily Need Coverage Score
37%
Surimi
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 50)
Which food is cheaper?
Cod
Cod is cheaper (difference - $2.7)
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)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.