Cod vs. Atlantic Mackerel — In-Depth Nutrition Comparison
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Important differences between cod and atlantic Mackerel
- Cod has less vitamin B12, vitamin D, vitamin B3, vitamin B2, iron, vitamin B5, selenium, phosphorus, and vitamin B6.
- Atlantic Mackerel's daily need coverage for vitamin B12 is 319% more.
- Cod is lower in saturated fat.
The food varieties used in the comparison are Fish, cod, Atlantic, cooked, dry heat and Fish, mackerel, Atlantic, 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.
| Contains more CalciumCalcium | +16.7% |
| Contains less SodiumSodium | -13.3% |
| Contains more ManganeseManganese | +33.3% |
| Contains more MagnesiumMagnesium | +81% |
| Contains more PotassiumPotassium | +28.7% |
| Contains more IronIron | +232.7% |
| Contains more CopperCopper | +102.8% |
| Contains more PhosphorusPhosphorus | +57.2% |
| Contains more SeleniumSelenium | +17.3% |
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.
| Contains more Vitamin CVitamin C | +150% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +28.8% |
| Contains more Vitamin AVitamin A | +257.1% |
| Contains more Vitamin EVitamin E | +87.7% |
| Contains more Vitamin DVitamin D | +1241.7% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +294.9% |
| Contains more Vitamin B3Vitamin B3 | +261.3% |
| Contains more Vitamin B5Vitamin B5 | +375.6% |
| Contains more Vitamin B6Vitamin B6 | +41% |
| Contains more Vitamin B12Vitamin B12 | +729.5% |
| Contains more Vitamin KVitamin K | +4900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.83 g
Fats:
0.86 g
Carbs:
0 g
Water:
75.92 g
Other:
0.39 g
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
| Contains more ProteinProtein | +22.7% |
| Contains more WaterWater | +19.5% |
| Contains more FatsFats | +1515.1% |
| Contains more OtherOther | +915.4% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.168 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.292 g
Saturated fat:
Sat. Fat
3.257 g
Monounsaturated fat:
Mono. Fat
5.456 g
Polyunsaturated fat:
Poly. Fat
3.35 g
| Contains less Sat. FatSaturated fat | -94.8% |
| Contains more Mono. FatMonounsaturated fat | +4300% |
| Contains more Poly. FatPolyunsaturated fat | +1047.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.05µg | 8.71µg | 319% |
| Vitamin D | 46IU | 643IU | 75% |
| Vitamin D | 1.2µg | 16.1µg | 75% |
| Vitamin B3 | 2.513mg | 9.08mg | 41% |
| Polyunsaturated fat | 0.292g | 3.35g | 20% |
| Fats | 0.86g | 13.89g | 20% |
| Vitamin B2 | 0.079mg | 0.312mg | 18% |
| Saturated fat | 0.168g | 3.257g | 14% |
| Iron | 0.49mg | 1.63mg | 14% |
| Vitamin B5 | 0.18mg | 0.856mg | 14% |
| Monounsaturated fat | 0.124g | 5.456g | 13% |
| Selenium | 37.6µg | 44.1µg | 12% |
| Phosphorus | 138mg | 217mg | 11% |
| Vitamin B6 | 0.283mg | 0.399mg | 9% |
| Magnesium | 42mg | 76mg | 8% |
| Protein | 22.83g | 18.6g | 8% |
| Vitamin B1 | 0.088mg | 0.176mg | 7% |
| Calories | 105kcal | 205kcal | 5% |
| Vitamin E | 0.81mg | 1.52mg | 5% |
| Cholesterol | 55mg | 70mg | 5% |
| Vitamin A | 14µg | 50µg | 4% |
| Copper | 0.036mg | 0.073mg | 4% |
| Vitamin K | 0.1µg | 5µg | 4% |
| Choline | 83.7mg | 65mg | 3% |
| Potassium | 244mg | 314mg | 2% |
| Folate | 8µg | 1µg | 2% |
| Vitamin C | 1mg | 0.4mg | 1% |
| Sodium | 78mg | 90mg | 1% |
| Calcium | 14mg | 12mg | 0% |
| Zinc | 0.58mg | 0.63mg | 0% |
| Manganese | 0.02mg | 0.015mg | 0% |
| Tryptophan | 0.256mg | 0.208mg | 0% |
| Threonine | 1.001mg | 0.815mg | 0% |
| Isoleucine | 1.052mg | 0.857mg | 0% |
| Leucine | 1.856mg | 1.512mg | 0% |
| Lysine | 2.097mg | 1.708mg | 0% |
| Methionine | 0.676mg | 0.551mg | 0% |
| Phenylalanine | 0.891mg | 0.726mg | 0% |
| Valine | 1.176mg | 0.958mg | 0% |
| Histidine | 0.672mg | 0.548mg | 0% |
| Omega-3 - EPA | 0.004g | 0.898g | N/A |
| Omega-3 - DHA | 0.154g | 1.401g | N/A |
| Omega-3 - DPA | 0.013g | 0.212g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
143%
Minerals Daily Need Coverage Score
38%
54%
Comparison summary
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Cod contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 3.089g)
Which food is cheaper?
Cod is cheaper (difference - $5.7)
Which food is lower in glycemic index?
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Atlantic Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)