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  6. Cod vs. Mackerel

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
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains less SodiumSodium -34.9%
Contains more MagnesiumMagnesium +203.1%
Contains more IronIron +313.2%
Contains more CopperCopper +235.7%
Contains more ZincZinc +108.9%
Contains more PhosphorusPhosphorus +36.9%
Contains more ManganeseManganese +33.3%
Contains more SeleniumSelenium +55.9%
~equal in Calcium ~15mg
~equal in Potassium ~401mg

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
Cod
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +15354.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B1Vitamin B1 +109.2%
Contains more Vitamin B2Vitamin B2 +533.8%
Contains more Vitamin B3Vitamin B3 +232%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more Vitamin B12Vitamin B12 +1987.9%

All nutrients comparison - raw data values

Nutrient Cod Mackerel DV% diff.
Vitamin B5 153mg 0.99mg 3040%
Vitamin B12 0.91µg 19µg 754%
Selenium 33.1µg 51.6µg 34%
Vitamin B3 2.063mg 6.85mg 30%
Vitamin B2 0.065mg 0.412mg 27%
Polyunsaturated fat 0.231g 4.3g 27%
Fats 0.67g 17.81g 26%
Saturated fat 0.131g 4.176g 18%
Vitamin B6 0.245mg 0.46mg 17%
Monounsaturated fat 0.094g 7.006g 17%
Magnesium 32mg 97mg 15%
Iron 0.38mg 1.57mg 15%
Protein 17.81g 23.85g 12%
Choline 65.2mg 12%
Cholesterol 43mg 75mg 11%
Phosphorus 203mg 278mg 11%
Calories 82kcal 262kcal 9%
Copper 0.028mg 0.094mg 7%
Vitamin B1 0.076mg 0.159mg 7%
Vitamin D* 36 IU 5%
Vitamin D 0.9µg 5%
Vitamin A 12µg 54µg 5%
Zinc 0.45mg 0.94mg 4%
Vitamin E 0.64mg 4%
Vitamin C 1mg 0.4mg 1%
Sodium 54mg 83mg 1%
Folate 7µg 2µg 1%
Protein per 100 calories 22g 9.1g N/A
Calories per 10 g protein 46kcal 110kcal N/A
Weight per 100 calories 122g 38g N/A
Unsaturated / Saturated Fat ratio 2.5 2.7 N/A
Calcium 16mg 15mg 0%
Potassium 413mg 401mg 0%
Manganese 0.015mg 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0.267mg 0%
Threonine 0.781mg 1.045mg 0%
Isoleucine 0.821mg 1.099mg 0%
Leucine 1.447mg 1.938mg 0%
Lysine 1.635mg 2.19mg 0%
Methionine 0.527mg 0.706mg 0%
Phenylalanine 0.695mg 0.931mg 0%
Valine 0.917mg 1.228mg 0%
Histidine 0.524mg 0.702mg 0%
Omega-3 - EPA 0.064g 0.504g N/A
Omega-3 - DHA 0.12g 0.699g N/A
Omega-3 - DPA 0.01g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
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 WaterWater +52.5%
Contains more ProteinProtein +33.9%
Contains more FatsFats +2558.2%
Contains more OtherOther +1590%
~equal in Carbs ~0g

Fat Type Comparison

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

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.