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Atlantic mackerel vs Cod - In-Depth Nutrition Comparison

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Important differences between Atlantic mackerel and Cod

  • Atlantic mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, Magnesium, Iron, and Phosphorus, however Cod has more Vitamin B5.
  • Cod's daily need coverage for Vitamin B5 is 3040% more.
  • Atlantic mackerel has 32 times more Saturated Fat than Cod. Atlantic mackerel has 4.176g of Saturated Fat, while Cod has 0.131g.

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

Infographic

Atlantic mackerel vs Cod infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +313.2%
Contains more Magnesium +203.1%
Contains more Phosphorus +36.9%
Contains more Zinc +108.9%
Contains more Copper +235.7%
Contains less Sodium -34.9%
Equal in Calcium - 16
Equal in Potassium - 413
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +313.2%
Contains more Magnesium +203.1%
Contains more Phosphorus +36.9%
Contains more Zinc +108.9%
Contains more Copper +235.7%
Contains less Sodium -34.9%
Equal in Calcium - 16
Equal in Potassium - 413

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Cod
Contains more Vitamin A +350%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +533.8%
Contains more Vitamin B3 +232%
Contains more Vitamin B6 +87.8%
Contains more Vitamin B12 +1987.9%
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Folate +250%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +350%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +533.8%
Contains more Vitamin B3 +232%
Contains more Vitamin B6 +87.8%
Contains more Vitamin B12 +1987.9%
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Folate +250%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Atlantic mackerel Cod
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Cod Opinion
Net carbs 0g 0g
Protein 23.85g 17.81g Atlantic mackerel
Fats 17.81g 0.67g Atlantic mackerel
Carbs 0g 0g
Calories 262kcal 82kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g 0g Atlantic mackerel
Fiber 0g 0g
Calcium 15mg 16mg Cod
Iron 1.57mg 0.38mg Atlantic mackerel
Magnesium 97mg 32mg Atlantic mackerel
Phosphorus 278mg 203mg Atlantic mackerel
Potassium 401mg 413mg Cod
Sodium 83mg 54mg Cod
Zinc 0.94mg 0.45mg Atlantic mackerel
Copper 0.094mg 0.028mg Atlantic mackerel
Vitamin A 180IU 40IU Atlantic mackerel
Vitamin E mg 0.64mg Cod
Vitamin D IU 36IU Cod
Vitamin D µg 0.9µg Cod
Vitamin C 0.4mg 1mg Cod
Vitamin B1 0.159mg 0.076mg Atlantic mackerel
Vitamin B2 0.412mg 0.065mg Atlantic mackerel
Vitamin B3 6.85mg 2.063mg Atlantic mackerel
Vitamin B5 0.99mg 153mg Cod
Vitamin B6 0.46mg 0.245mg Atlantic mackerel
Folate 2µg 7µg Cod
Vitamin B12 19µg 0.91µg Atlantic mackerel
Vitamin K µg 0.1µg Cod
Tryptophan 0.267mg 0.199mg Atlantic mackerel
Threonine 1.045mg 0.781mg Atlantic mackerel
Isoleucine 1.099mg 0.821mg Atlantic mackerel
Leucine 1.938mg 1.447mg Atlantic mackerel
Lysine 2.19mg 1.635mg Atlantic mackerel
Methionine 0.706mg 0.527mg Atlantic mackerel
Phenylalanine 0.931mg 0.695mg Atlantic mackerel
Valine 1.228mg 0.917mg Atlantic mackerel
Histidine 0.702mg 0.524mg Atlantic mackerel
Cholesterol 75mg 43mg Cod
Trans Fat g g
Saturated Fat 4.176g 0.131g Cod
Monounsaturated Fat 7.006g 0.094g Atlantic mackerel
Polyunsaturated fat 4.3g 0.231g 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 Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
235
Atlantic mackerel
790
Cod
Mineral Summary Score
44
Atlantic mackerel
24
Cod

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Atlantic mackerel
107%
Cod
Carbohydrates
0%
Atlantic mackerel
0%
Cod
Fats
82%
Atlantic mackerel
3%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 4.045g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.