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Cod vs. Pacific saury — In-Depth Nutrition Comparison

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How are cod and pacific saury different?

  • Cod is higher in vitamin B5 and selenium; however, pacific saury is richer in vitamin B12, manganese, copper, vitamin B1, iron, calcium, and vitamin B2.
  • Daily need coverage for vitamin B5 for cod is 3043% higher.
  • Cod contains 2 times more selenium than pacific saury. While cod contains 33.1µg of selenium, pacific saury contains only 16.2µg.
  • Cod has less cholesterol.

Fish, cod, Atlantic, raw and Fish, pike, walleye, cooked, dry heat are the varieties used in this article.

Infographic

Cod vs Pacific saury 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
2
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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains less SodiumSodium -16.9%
Contains more SeleniumSelenium +104.3%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +781.3%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +339.5%
Contains more CopperCopper +714.3%
Contains more ZincZinc +75.6%
Contains more PhosphorusPhosphorus +32.5%
Contains more ManganeseManganese +6740%

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
7
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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +17587.9%
Contains more Vitamin B6Vitamin B6 +77.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +35.8%
Contains more Vitamin B12Vitamin B12 +153.8%
Contains more FolateFolate +142.9%

All nutrients comparison - raw data values

Nutrient Cod Pacific saury DV% diff.
Vitamin B5 153mg 0.865mg 3043%
Vitamin B12 0.91µg 2.31µg 58%
Manganese 0.015mg 1.026mg 44%
Selenium 33.1µg 16.2µg 31%
Cholesterol 43mg 110mg 22%
Copper 0.028mg 0.228mg 22%
Vitamin B1 0.076mg 0.312mg 20%
Iron 0.38mg 1.67mg 16%
Protein 17.81g 24.54g 13%
Calcium 16mg 141mg 13%
Choline 65.2mg 12%
Vitamin B2 0.065mg 0.195mg 10%
Phosphorus 203mg 269mg 9%
Vitamin B6 0.245mg 0.138mg 8%
Vitamin D 0.9µg 5%
Vitamin B3 2.063mg 2.801mg 5%
Vitamin D 36IU 5%
Vitamin E 0.64mg 4%
Potassium 413mg 499mg 3%
Folate 7µg 17µg 3%
Zinc 0.45mg 0.79mg 3%
Polyunsaturated fat 0.231g 0.573g 2%
Calories 82kcal 119kcal 2%
Vitamin A 12µg 24µg 1%
Magnesium 32mg 38mg 1%
Vitamin C 1mg 0mg 1%
Saturated fat 0.131g 0.319g 1%
Monounsaturated fat 0.094g 0.377g 1%
Fats 0.67g 1.56g 1%
Sodium 54mg 65mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0.275mg 0%
Threonine 0.781mg 1.076mg 0%
Isoleucine 0.821mg 1.131mg 0%
Leucine 1.447mg 1.994mg 0%
Lysine 1.635mg 2.254mg 0%
Methionine 0.527mg 0.726mg 0%
Phenylalanine 0.695mg 0.958mg 0%
Valine 0.917mg 1.264mg 0%
Histidine 0.524mg 0.722mg 0%
Omega-3 - EPA 0.064g 0.11g N/A
Omega-3 - DHA 0.12g 0.288g N/A
Omega-3 - DPA 0.01g 0.049g 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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more ProteinProtein +37.8%
Contains more FatsFats +132.8%
Contains more OtherOther +43.3%
~equal in Carbs ~0g
~equal in Water ~73.47g

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
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Mono. FatMonounsaturated fat +301.1%
Contains more Poly. FatPolyunsaturated fat +148.1%

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.