Bluefish vs. Cod — In-Depth Nutrition Comparison

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A recap on the differences between bluefish and cod

Bluefish is higher than cod in vitamin B12, vitamin B3, phosphorus, selenium, vitamin B5, vitamin B6, vitamin A, and potassium.
Bluefish covers your daily vitamin B12 needs 215% more than cod.
Bluefish contains 10 times more vitamin A than cod. While bluefish contains 459 IU of vitamin A, cod contains only 47 IU.
The amount of saturated fat in cod is lower.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Bluefish

Cod

Contains more PotassiumPotassium	+95.5%
Contains more IronIron	+26.5%
Contains more CopperCopper	+88.9%
Contains more ZincZinc	+79.3%
Contains more PhosphorusPhosphorus	+110.9%
Contains more ManganeseManganese	+35%
Contains more SeleniumSelenium	+24.5%

Contains more CalciumCalcium

+55.6%

~equal in Magnesium ~42mg

~equal in Sodium ~78mg

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.

Bluefish

Cod

Contains more Vitamin AVitamin A	+885.7%
Contains more Vitamin B2Vitamin B2	+22.8%
Contains more Vitamin B3Vitamin B3	+188.4%
Contains more Vitamin B5Vitamin B5	+430.6%
Contains more Vitamin B6Vitamin B6	+64%
Contains more Vitamin B12Vitamin B12	+492.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+31.3%
Contains more FolateFolate	+300%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	6.22µg	1.05µg	215%
Vitamin B3	7.247mg	2.513mg	30%
Phosphorus	291mg	138mg	22%
Selenium	46.8µg	37.6µg	17%
Vitamin B5	0.955mg	0.18mg	16%
Choline		83.7mg	15%
Vitamin A	138µg	14µg	14%
Vitamin B6	0.464mg	0.283mg	14%
Fats	5.44g	0.86g	7%
Cholesterol	76mg	55mg	7%
Potassium	477mg	244mg	7%
Polyunsaturated fat	1.358g	0.292g	7%
Protein	25.69g	22.83g	6%
Vitamin D*		46 IU	6%
Vitamin D		1.2µg	6%
Vitamin E		0.81mg	5%
Saturated fat	1.172g	0.168g	5%
Monounsaturated fat	2.297g	0.124g	5%
Copper	0.068mg	0.036mg	4%
Zinc	1.04mg	0.58mg	4%
Calories	159kcal	105kcal	3%
Iron	0.62mg	0.49mg	2%
Vitamin B1	0.067mg	0.088mg	2%
Folate	2µg	8µg	2%
Vitamin C	0mg	1mg	1%
Calcium	9mg	14mg	1%
Vitamin B2	0.097mg	0.079mg	1%
Protein per 100 calories	16g	22g	N/A
Calories per 10 g protein	62kcal	46kcal	N/A
Weight per 100 calories	63g	95g	N/A
Unsaturated / Saturated Fat ratio	3.1	2.5	N/A
Magnesium	42mg	42mg	0%
Sodium	77mg	78mg	0%
Manganese	0.027mg	0.02mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.288mg	0.256mg	0%
Threonine	1.126mg	1.001mg	0%
Isoleucine	1.184mg	1.052mg	0%
Leucine	2.088mg	1.856mg	0%
Lysine	2.36mg	2.097mg	0%
Methionine	0.76mg	0.676mg	0%
Phenylalanine	1.003mg	0.891mg	0%
Valine	1.324mg	1.176mg	0%
Histidine	0.756mg	0.672mg	0%
Omega-3 - EPA	0.323g	0.004g	N/A
Omega-3 - DHA	0.665g	0.154g	N/A
Omega-3 - DPA	0.079g	0.013g	N/A