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  6. Atlantic Mackerel vs. Cod

Atlantic Mackerel vs. Cod — In-Depth Nutrition Comparison

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Important differences between Atlantic Mackerel and Cod

  • Cod has less Vitamin B12, Vitamin D, Vitamin B3, Vitamin B2, Iron, Vitamin B5, Selenium, Phosphorus, and Vitamin B6.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 319% more.
  • Atlantic Mackerel has 19 times more Saturated Fat than Cod. Atlantic Mackerel has 3.257g of Saturated Fat, while Cod has 0.168g.

The food varieties used in the comparison are Fish, mackerel, Atlantic, raw and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Atlantic Mackerel 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.
Atlantic Mackerel
Atlantic Mackerel
7
:
3
Cod
Cod
Contains more Iron +232.7%
Contains more Magnesium +81%
Contains more Phosphorus +57.2%
Contains more Potassium +28.7%
Contains more Copper +102.8%
Contains more Selenium +17.3%
Contains more Calcium +16.7%
Contains less Sodium -13.3%
Contains more Manganese +33.3%
Equal in Zinc - 0.58
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Iron +232.7%
Contains more Magnesium +81%
Contains more Phosphorus +57.2%
Contains more Potassium +28.7%
Contains more Copper +102.8%
Contains more Selenium +17.3%
Contains more Calcium +16.7%
Contains less Sodium -13.3%
Contains more Manganese +33.3%
Equal in Zinc - 0.58

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.
Atlantic Mackerel
Atlantic Mackerel
10
:
2
Cod
Cod
Contains more Vitamin A +255.3%
Contains more Vitamin E +87.7%
Contains more Vitamin D +1241.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +294.9%
Contains more Vitamin B3 +261.3%
Contains more Vitamin B5 +375.6%
Contains more Vitamin B6 +41%
Contains more Vitamin B12 +729.5%
Contains more Vitamin K +4900%
Contains more Vitamin C +150%
Contains more Folate +700%
Atlantic 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% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
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 +255.3%
Contains more Vitamin E +87.7%
Contains more Vitamin D +1241.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +294.9%
Contains more Vitamin B3 +261.3%
Contains more Vitamin B5 +375.6%
Contains more Vitamin B6 +41%
Contains more Vitamin B12 +729.5%
Contains more Vitamin K +4900%
Contains more Vitamin C +150%
Contains more Folate +700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
2
Cod
Cod
Contains more Fats +1515.1%
Contains more Other +915.4%
Contains more Protein +22.7%
Contains more Water +19.5%
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 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 Fats +1515.1%
Contains more Other +915.4%
Contains more Protein +22.7%
Contains more Water +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +1047.3%
Contains less Saturated Fat -94.8%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +1047.3%
Contains less Saturated Fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Cod Opinion
Protein 18.6g 22.83g Cod
Fats 13.89g 0.86g Atlantic Mackerel
Calories 205kcal 105kcal Atlantic Mackerel
Calcium 12mg 14mg Cod
Iron 1.63mg 0.49mg Atlantic Mackerel
Magnesium 76mg 42mg Atlantic Mackerel
Phosphorus 217mg 138mg Atlantic Mackerel
Potassium 314mg 244mg Atlantic Mackerel
Sodium 90mg 78mg Cod
Zinc 0.63mg 0.58mg Atlantic Mackerel
Copper 0.073mg 0.036mg Atlantic Mackerel
Manganese 0.015mg 0.02mg Cod
Selenium 44.1µg 37.6µg Atlantic Mackerel
Vitamin A 167IU 47IU Atlantic Mackerel
Vitamin A RAE 50µg 14µg Atlantic Mackerel
Vitamin E 1.52mg 0.81mg Atlantic Mackerel
Vitamin D 643IU 46IU Atlantic Mackerel
Vitamin D 16.1µg 1.2µg Atlantic Mackerel
Vitamin C 0.4mg 1mg Cod
Vitamin B1 0.176mg 0.088mg Atlantic Mackerel
Vitamin B2 0.312mg 0.079mg Atlantic Mackerel
Vitamin B3 9.08mg 2.513mg Atlantic Mackerel
Vitamin B5 0.856mg 0.18mg Atlantic Mackerel
Vitamin B6 0.399mg 0.283mg Atlantic Mackerel
Folate 1µg 8µg Cod
Vitamin B12 8.71µg 1.05µg Atlantic Mackerel
Vitamin K 5µg 0.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.256mg Cod
Threonine 0.815mg 1.001mg Cod
Isoleucine 0.857mg 1.052mg Cod
Leucine 1.512mg 1.856mg Cod
Lysine 1.708mg 2.097mg Cod
Methionine 0.551mg 0.676mg Cod
Phenylalanine 0.726mg 0.891mg Cod
Valine 0.958mg 1.176mg Cod
Histidine 0.548mg 0.672mg Cod
Cholesterol 70mg 55mg Cod
Saturated Fat 3.257g 0.168g Cod
Omega-3 - DHA 1.401g 0.154g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.004g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.013g Atlantic Mackerel
Monounsaturated Fat 5.456g 0.124g Atlantic Mackerel
Polyunsaturated fat 3.35g 0.292g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Cod
Low Fats diet ok
Low Carbs diet Equal
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
171%
Atlantic Mackerel
30%
Cod
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
38%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 3.089g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel 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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.