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Cod vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between Cod and Mackerel

  • Cod has more Vitamin B5, however, Mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, Magnesium, Iron, and Phosphorus.
  • Cod's daily need coverage for Vitamin B5 is 3040% more.
  • Cod is lower in Saturated Fat.

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

Infographic

Cod vs Mackerel 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.
Cod
3
:
Contains less Sodium -34.9%
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 more Manganese +33.3%
Contains more Selenium +55.9%
Equal in Calcium - 15
Equal in Potassium - 401
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains less Sodium -34.9%
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 more Manganese +33.3%
Contains more Selenium +55.9%
Equal in Calcium - 15
Equal in Potassium - 401

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.
Cod
7
:
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Folate +250%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 36% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0% 0%
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Folate +250%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
1
:
Contains more Water +52.5%
Contains more Protein +33.9%
Contains more Fats +2558.2%
Contains more Other +1590%
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Water +52.5%
Contains more Protein +33.9%
Contains more Fats +2558.2%
Contains more Other +1590%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
1
:
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +7353.2%
Contains more Polyunsaturated fat +1761.5%
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +7353.2%
Contains more Polyunsaturated fat +1761.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Mackerel Opinion
Protein 17.81g 23.85g Mackerel
Fats 0.67g 17.81g Mackerel
Calories 82kcal 262kcal Mackerel
Calcium 16mg 15mg Cod
Iron 0.38mg 1.57mg Mackerel
Magnesium 32mg 97mg Mackerel
Phosphorus 203mg 278mg Mackerel
Potassium 413mg 401mg Cod
Sodium 54mg 83mg Cod
Zinc 0.45mg 0.94mg Mackerel
Copper 0.028mg 0.094mg Mackerel
Manganese 0.015mg 0.02mg Mackerel
Selenium 33.1µg 51.6µg Mackerel
Vitamin A 40IU 180IU Mackerel
Vitamin A RAE 12µg 54µg Mackerel
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 1mg 0.4mg Cod
Vitamin B1 0.076mg 0.159mg Mackerel
Vitamin B2 0.065mg 0.412mg Mackerel
Vitamin B3 2.063mg 6.85mg Mackerel
Vitamin B5 153mg 0.99mg Cod
Vitamin B6 0.245mg 0.46mg Mackerel
Folate 7µg 2µg Cod
Vitamin B12 0.91µg 19µg Mackerel
Choline 65.2mg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.199mg 0.267mg Mackerel
Threonine 0.781mg 1.045mg Mackerel
Isoleucine 0.821mg 1.099mg Mackerel
Leucine 1.447mg 1.938mg Mackerel
Lysine 1.635mg 2.19mg Mackerel
Methionine 0.527mg 0.706mg Mackerel
Phenylalanine 0.695mg 0.931mg Mackerel
Valine 0.917mg 1.228mg Mackerel
Histidine 0.524mg 0.702mg Mackerel
Cholesterol 43mg 75mg Cod
Saturated Fat 0.131g 4.176g Cod
Omega-3 - DHA 0.12g 0.699g Mackerel
Omega-3 - EPA 0.064g 0.504g Mackerel
Omega-3 - DPA 0.01g 0.106g Mackerel
Monounsaturated Fat 0.094g 7.006g Mackerel
Polyunsaturated fat 0.231g 4.3g Mackerel

Which food is preferable for your diet?

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

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
732%
Cod
217%
Mackerel
Minerals Daily Need Coverage Score
38%
Cod
64%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
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 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

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