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Cod vs Pacific saury - In-Depth Nutrition Comparison

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What are the differences between Cod and Pacific saury?

  • Cod is higher in Vitamin B5, Selenium, and Vitamin B6, yet Pacific saury is higher in Vitamin B12, Vitamin D, and Manganese.
  • Cod's daily need coverage for Vitamin B5 is 3045% more.
  • Cod has 3 times more Selenium than Pacific saury. While Cod has 33.1µg of Selenium, Pacific saury has only 12.6µg.

We used Fish, cod, Atlantic, raw and Fish, pike, northern, raw types 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
Cod
2
:
6
Pacific saury
Pacific saury
Contains more Potassium +59.5%
Contains more Calcium +256.3%
Contains more Iron +44.7%
Contains less Sodium -27.8%
Contains more Zinc +48.9%
Contains more Copper +82.1%
Equal in Magnesium - 31
Equal in Phosphorus - 220
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Potassium +59.5%
Contains more Calcium +256.3%
Contains more Iron +44.7%
Contains less Sodium -27.8%
Contains more Zinc +48.9%
Contains more Copper +82.1%
Equal in Magnesium - 31
Equal in Phosphorus - 220

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
5
:
6
Pacific saury
Pacific saury
Contains more Vitamin E +220%
Contains more Vitamin B1 +31%
Contains more Vitamin B5 +20300%
Contains more Vitamin B6 +109.4%
Contains more Vitamin A +75%
Contains more Vitamin D +177.8%
Contains more Vitamin C +280%
Contains more Vitamin B3 +11.5%
Contains more Folate +114.3%
Contains more Vitamin B12 +119.8%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1
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%
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin E +220%
Contains more Vitamin B1 +31%
Contains more Vitamin B5 +20300%
Contains more Vitamin B6 +109.4%
Contains more Vitamin A +75%
Contains more Vitamin D +177.8%
Contains more Vitamin C +280%
Contains more Vitamin B3 +11.5%
Contains more Folate +114.3%
Contains more Vitamin B12 +119.8%
Equal in Vitamin B2 - 0.063
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Pacific saury
Pacific saury
Contains more Other +276.7%
Equal in Protein - 19.26
Equal in Fats - 0.69
Equal in Water - 78.92
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Pacific saury
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Other +276.7%
Equal in Protein - 19.26
Equal in Fats - 0.69
Equal in Water - 78.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Pacific saury
Pacific saury
Contains more Polyunsaturated fat +14.4%
Contains more Monounsaturated Fat +67%
Equal in Saturated Fat - 0.118
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Pacific saury
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Polyunsaturated fat +14.4%
Contains more Monounsaturated Fat +67%
Equal in Saturated Fat - 0.118

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 Pacific saury
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
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Pacific saury Opinion
Protein 17.81g 19.26g Pacific saury
Fats 0.67g 0.69g Pacific saury
Calories 82kcal 88kcal Pacific saury
Calcium 16mg 57mg Pacific saury
Iron 0.38mg 0.55mg Pacific saury
Magnesium 32mg 31mg Cod
Phosphorus 203mg 220mg Pacific saury
Potassium 413mg 259mg Cod
Sodium 54mg 39mg Pacific saury
Zinc 0.45mg 0.67mg Pacific saury
Copper 0.028mg 0.051mg Pacific saury
Vitamin A 40IU 70IU Pacific saury
Vitamin A RAE 12µg 21µg Pacific saury
Vitamin E 0.64mg 0.2mg Cod
Vitamin D 36IU 99IU Pacific saury
Vitamin D 0.9µg 2.5µg Pacific saury
Vitamin C 1mg 3.8mg Pacific saury
Vitamin B1 0.076mg 0.058mg Cod
Vitamin B2 0.065mg 0.063mg Cod
Vitamin B3 2.063mg 2.3mg Pacific saury
Vitamin B5 153mg 0.75mg Cod
Vitamin B6 0.245mg 0.117mg Cod
Folate 7µg 15µg Pacific saury
Vitamin B12 0.91µg 2µg Pacific saury
Vitamin K 0.1µg 0.1µg
Tryptophan 0.199mg 0.216mg Pacific saury
Threonine 0.781mg 0.844mg Pacific saury
Isoleucine 0.821mg 0.887mg Pacific saury
Leucine 1.447mg 1.565mg Pacific saury
Lysine 1.635mg 1.768mg Pacific saury
Methionine 0.527mg 0.57mg Pacific saury
Phenylalanine 0.695mg 0.752mg Pacific saury
Valine 0.917mg 0.992mg Pacific saury
Histidine 0.524mg 0.567mg Pacific saury
Cholesterol 43mg 39mg Pacific saury
Saturated Fat 0.131g 0.118g Pacific saury
Omega-3 - DHA 0.12g 0.074g Cod
Omega-3 - EPA 0.064g 0.033g Cod
Omega-3 - DPA 0.01g 0.014g Pacific saury
Monounsaturated Fat 0.094g 0.157g Pacific saury
Polyunsaturated fat 0.231g 0.202g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Pacific saury
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
42%
Pacific saury
Minerals Daily Need Coverage Score
24%
Cod
27%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $1.3)
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)
Which food is richer in minerals?
?
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.
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

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.