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  6. Cod vs. Pacific saury raw

Cod vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the differences between cod and pacific saury raw?

  • Cod is higher in vitamin B5, selenium, and vitamin B6, yet pacific saury raw 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 raw. While cod has 33.1µg of selenium, pacific saury raw has only 12.6µg.

We used Fish, cod, Atlantic, raw and Fish, pike, northern, raw types in this article.

Infographic

Cod vs Pacific saury 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +59.5%
Contains more SeleniumSelenium +162.7%
Contains more CalciumCalcium +256.3%
Contains more IronIron +44.7%
Contains more CopperCopper +82.1%
Contains more ZincZinc +48.9%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +1500%
~equal in Magnesium ~31mg
~equal in Phosphorus ~220mg

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
4
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B5Vitamin B5 +20300%
Contains more Vitamin B6Vitamin B6 +109.4%
Contains more Vitamin CVitamin C +280%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin DVitamin D +177.8%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B12Vitamin B12 +119.8%
Contains more FolateFolate +114.3%
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~65mg

All nutrients comparison - raw data values

Nutrient Cod Pacific saury raw DV% diff.
Vitamin B5 153mg 0.75mg 3045%
Vitamin B12 0.91µg 2µg 45%
Selenium 33.1µg 12.6µg 37%
Vitamin B6 0.245mg 0.117mg 10%
Manganese 0.015mg 0.24mg 10%
Vitamin D 36IU 99IU 8%
Vitamin D 0.9µg 2.5µg 8%
Potassium 413mg 259mg 5%
Calcium 16mg 57mg 4%
Protein 17.81g 19.26g 3%
Vitamin E 0.64mg 0.2mg 3%
Vitamin C 1mg 3.8mg 3%
Copper 0.028mg 0.051mg 3%
Vitamin B1 0.076mg 0.058mg 2%
Zinc 0.45mg 0.67mg 2%
Phosphorus 203mg 220mg 2%
Iron 0.38mg 0.55mg 2%
Folate 7µg 15µg 2%
Vitamin A 12µg 21µg 1%
Sodium 54mg 39mg 1%
Cholesterol 43mg 39mg 1%
Vitamin B3 2.063mg 2.3mg 1%
Calories 82kcal 88kcal 0%
Fats 0.67g 0.69g 0%
Magnesium 32mg 31mg 0%
Vitamin B2 0.065mg 0.063mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 65.2mg 65mg 0%
Saturated fat 0.131g 0.118g 0%
Monounsaturated fat 0.094g 0.157g 0%
Polyunsaturated fat 0.231g 0.202g 0%
Tryptophan 0.199mg 0.216mg 0%
Threonine 0.781mg 0.844mg 0%
Isoleucine 0.821mg 0.887mg 0%
Leucine 1.447mg 1.565mg 0%
Lysine 1.635mg 1.768mg 0%
Methionine 0.527mg 0.57mg 0%
Phenylalanine 0.695mg 0.752mg 0%
Valine 0.917mg 0.992mg 0%
Histidine 0.524mg 0.567mg 0%
Omega-3 - EPA 0.064g 0.033g N/A
Omega-3 - DHA 0.12g 0.074g N/A
Omega-3 - DPA 0.01g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more OtherOther +276.7%
~equal in Protein ~19.26g
~equal in Fats ~0.69g
~equal in Carbs ~0g
~equal in Water ~78.92g

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +14.4%
Contains more Mono. FatMonounsaturated fat +67%
~equal in Saturated fat ~0.118g

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 raw - 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.