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Cod vs Mackerel - In-Depth Nutrition Comparison

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A recap on differences between Cod and Mackerel

  • Cod has less Vitamin B12, Vitamin D, Selenium, Iron, Vitamin B6, Vitamin E , and Vitamin B2.
  • Mackerel covers your daily Vitamin B12 needs 462% more than Cod.
  • Cod has less Cholesterol.

Food varieties used in this article are Fish, cod, Atlantic, raw and Fish, mackerel, salted.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
Cod
1
:
7
Mackerel
Mackerel
Contains less Sodium -98.8%
Contains more Calcium +312.5%
Contains more Iron +268.4%
Contains more Magnesium +87.5%
Contains more Phosphorus +25.1%
Contains more Potassium +25.9%
Contains more Zinc +144.4%
Contains more Copper +257.1%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -98.8%
Contains more Calcium +312.5%
Contains more Iron +268.4%
Contains more Magnesium +87.5%
Contains more Phosphorus +25.1%
Contains more Potassium +25.9%
Contains more Zinc +144.4%
Contains more Copper +257.1%

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
Cod
Cod
3
:
9
Mackerel
Mackerel
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin A +292.5%
Contains more Vitamin E +271.9%
Contains more Vitamin D +2700%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B6 +67.3%
Contains more Folate +114.3%
Contains more Vitamin B12 +1218.7%
Contains more Vitamin K +7700%
Cod
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin A +292.5%
Contains more Vitamin E +271.9%
Contains more Vitamin D +2700%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B6 +67.3%
Contains more Folate +114.3%
Contains more Vitamin B12 +1218.7%
Contains more Vitamin K +7700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Mackerel
Mackerel
Contains more Water +88.9%
Contains more Fats +3646.3%
Contains more Other +4366.7%
Equal in Protein - 18.5
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Water +88.9%
Contains more Fats +3646.3%
Contains more Other +4366.7%
Equal in Protein - 18.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +8751.1%
Contains more Polyunsaturated fat +2588.3%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +8751.1%
Contains more Polyunsaturated fat +2588.3%

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.
Cod Mackerel
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Cod Mackerel Opinion
Protein 17.81g 18.5g Mackerel
Fats 0.67g 25.1g Mackerel
Calories 82kcal 305kcal Mackerel
Calcium 16mg 66mg Mackerel
Iron 0.38mg 1.4mg Mackerel
Magnesium 32mg 60mg Mackerel
Phosphorus 203mg 254mg Mackerel
Potassium 413mg 520mg Mackerel
Sodium 54mg 4450mg Cod
Zinc 0.45mg 1.1mg Mackerel
Copper 0.028mg 0.1mg Mackerel
Vitamin A 40IU 157IU Mackerel
Vitamin A RAE 12µg 47µg Mackerel
Vitamin E 0.64mg 2.38mg Mackerel
Vitamin D 36IU 1006IU Mackerel
Vitamin D 0.9µg 25.2µg Mackerel
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.02mg Cod
Vitamin B2 0.065mg 0.19mg Mackerel
Vitamin B3 2.063mg 3.3mg Mackerel
Vitamin B5 153mg Cod
Vitamin B6 0.245mg 0.41mg Mackerel
Folate 7µg 15µg Mackerel
Vitamin B12 0.91µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.199mg Cod
Threonine 0.781mg Cod
Isoleucine 0.821mg Cod
Leucine 1.447mg Cod
Lysine 1.635mg Cod
Methionine 0.527mg Cod
Phenylalanine 0.695mg Cod
Valine 0.917mg Cod
Histidine 0.524mg Cod
Cholesterol 43mg 95mg Cod
Saturated Fat 0.131g 7.148g Cod
Omega-3 - DHA 0.12g 2.965g Mackerel
Omega-3 - EPA 0.064g 1.619g Mackerel
Omega-3 - DPA 0.01g 0.391g Mackerel
Monounsaturated Fat 0.094g 8.32g Mackerel
Polyunsaturated fat 0.231g 6.21g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
790%
Cod
212%
Mackerel
Minerals Daily Need Coverage Score
24%
Cod
114%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 4396mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 7.017g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. 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/168149/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.