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  6. Cod vs. Halibut raw

Cod vs. Halibut raw — In-Depth Nutrition Comparison

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Summary of differences between cod and halibut raw

  • Cod has more vitamin B5 and phosphorus; however, halibut raw is higher in vitamin D, vitamin B6, selenium, and monounsaturated fat.
  • Cod covers your daily need for vitamin B5, 3055% more than halibut raw.
  • Cod has 2 times more potassium than halibut raw. While cod has 413mg of potassium, halibut raw has only 268mg.
  • Cod has less saturated fat.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Fish, halibut, Greenland, raw.

Infographic

Cod vs Halibut raw 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
7
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +54.1%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -32.5%
Contains more ManganeseManganese +25%
Contains more IronIron +73.7%
Contains more SeleniumSelenium +10.3%
~equal in Copper ~0.03mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more Vitamin B5Vitamin B5 +61100%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +14.1%
Contains more Vitamin DVitamin D +2944.4%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B6Vitamin B6 +71.4%
~equal in Vitamin B12 ~1µg
~equal in Vitamin K ~0.1µg
~equal in Choline ~61.8mg

All nutrients comparison - raw data values

Nutrient Cod Halibut raw DV% diff.
Vitamin B5 153mg 0.25mg 3055%
Vitamin D 0.9µg 27.4µg 133%
Vitamin D 36IU 1097IU 133%
Monounsaturated fat 0.094g 8.378g 21%
Fats 0.67g 13.84g 20%
Vitamin B6 0.245mg 0.42mg 13%
Saturated fat 0.131g 2.419g 10%
Polyunsaturated fat 0.231g 1.367g 8%
Protein 17.81g 14.37g 7%
Selenium 33.1µg 36.5µg 6%
Phosphorus 203mg 164mg 6%
Calories 82kcal 186kcal 5%
Vitamin B12 0.91µg 1µg 4%
Vitamin B3 2.063mg 1.5mg 4%
Iron 0.38mg 0.66mg 4%
Potassium 413mg 268mg 4%
Folate 7µg 1µg 2%
Magnesium 32mg 26mg 1%
Vitamin E 0.64mg 0.73mg 1%
Sodium 54mg 80mg 1%
Vitamin C 1mg 0mg 1%
Vitamin B1 0.076mg 0.06mg 1%
Vitamin B2 0.065mg 0.08mg 1%
Calcium 16mg 3mg 1%
Cholesterol 43mg 46mg 1%
Choline 65.2mg 61.8mg 1%
Copper 0.028mg 0.03mg 0%
Zinc 0.45mg 0.4mg 0%
Vitamin A 12µg 14µg 0%
Manganese 0.015mg 0.012mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.199mg 0.161mg 0%
Threonine 0.781mg 0.63mg 0%
Isoleucine 0.821mg 0.662mg 0%
Leucine 1.447mg 1.168mg 0%
Lysine 1.635mg 1.32mg 0%
Methionine 0.527mg 0.425mg 0%
Phenylalanine 0.695mg 0.561mg 0%
Valine 0.917mg 0.74mg 0%
Histidine 0.524mg 0.423mg 0%
Omega-3 - EPA 0.064g 0.526g N/A
Omega-3 - DHA 0.12g 0.393g N/A
Omega-3 - DPA 0.01g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +23.9%
Contains more WaterWater +15.6%
Contains more FatsFats +1965.7%
Contains more OtherOther +406.7%
~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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +8812.8%
Contains more Poly. FatPolyunsaturated fat +491.8%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.