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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more MagnesiumMagnesium +81%
Contains more PotassiumPotassium +28.7%
Contains more IronIron +232.7%
Contains more CopperCopper +102.8%
Contains more PhosphorusPhosphorus +57.2%
Contains more SeleniumSelenium +17.3%
Contains more CalciumCalcium +16.7%
Contains less SodiumSodium -13.3%
Contains more ManganeseManganese +33.3%
~equal in Zinc ~0.58mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Cod
Cod
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +257.1%
Contains more Vitamin EVitamin E +87.7%
Contains more Vitamin DVitamin D +1241.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +294.9%
Contains more Vitamin B3Vitamin B3 +261.3%
Contains more Vitamin B5Vitamin B5 +375.6%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin B12Vitamin B12 +729.5%
Contains more Vitamin KVitamin K +4900%
Contains more Vitamin CVitamin C +150%
Contains more FolateFolate +700%
Contains more CholineCholine +28.8%

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Cod DV% diff.
Vitamin B12 8.71µg 1.05µg 319%
Vitamin D 643IU 46IU 75%
Vitamin D 16.1µg 1.2µg 75%
Vitamin B3 9.08mg 2.513mg 41%
Polyunsaturated fat 3.35g 0.292g 20%
Fats 13.89g 0.86g 20%
Vitamin B2 0.312mg 0.079mg 18%
Saturated fat 3.257g 0.168g 14%
Iron 1.63mg 0.49mg 14%
Vitamin B5 0.856mg 0.18mg 14%
Monounsaturated fat 5.456g 0.124g 13%
Selenium 44.1µg 37.6µg 12%
Phosphorus 217mg 138mg 11%
Vitamin B6 0.399mg 0.283mg 9%
Magnesium 76mg 42mg 8%
Protein 18.6g 22.83g 8%
Vitamin B1 0.176mg 0.088mg 7%
Calories 205kcal 105kcal 5%
Vitamin E 1.52mg 0.81mg 5%
Cholesterol 70mg 55mg 5%
Vitamin A 50µg 14µg 4%
Copper 0.073mg 0.036mg 4%
Vitamin K 5µg 0.1µg 4%
Choline 65mg 83.7mg 3%
Potassium 314mg 244mg 2%
Folate 1µg 8µg 2%
Vitamin C 0.4mg 1mg 1%
Sodium 90mg 78mg 1%
Calcium 12mg 14mg 0%
Zinc 0.63mg 0.58mg 0%
Manganese 0.015mg 0.02mg 0%
Tryptophan 0.208mg 0.256mg 0%
Threonine 0.815mg 1.001mg 0%
Isoleucine 0.857mg 1.052mg 0%
Leucine 1.512mg 1.856mg 0%
Lysine 1.708mg 2.097mg 0%
Methionine 0.551mg 0.676mg 0%
Phenylalanine 0.726mg 0.891mg 0%
Valine 0.958mg 1.176mg 0%
Histidine 0.548mg 0.672mg 0%
Omega-3 - EPA 0.898g 0.004g N/A
Omega-3 - DHA 1.401g 0.154g N/A
Omega-3 - DPA 0.212g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +1515.1%
Contains more OtherOther +915.4%
Contains more ProteinProtein +22.7%
Contains more WaterWater +19.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +1047.3%
Contains less Sat. FatSaturated fat -94.8%

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.