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Cod vs Atlantic mackerel - In-Depth Nutrition Comparison

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Important differences between Cod and Atlantic mackerel

  • Cod has more Vitamin B5, however Atlantic mackerel has more Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, Magnesium, Iron, and Phosphorus.
  • Cod's daily need coverage for Vitamin B5 is 3040% more.
  • Cod is lower in Saturated Fat.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Cod vs Atlantic mackerel 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
Contains less Sodium -34.9%
Contains more Iron +313.2%
Contains more Magnesium +203.1%
Contains more Phosphorus +36.9%
Contains more Zinc +108.9%
Contains more Copper +235.7%
Equal in Calcium - 15
Equal in Potassium - 401
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Contains less Sodium -34.9%
Contains more Iron +313.2%
Contains more Magnesium +203.1%
Contains more Phosphorus +36.9%
Contains more Zinc +108.9%
Contains more Copper +235.7%
Equal in Calcium - 15
Equal in Potassium - 401

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
6
:
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Folate +250%
Contains more Vitamin A +350%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +533.8%
Contains more Vitamin B3 +232%
Contains more Vitamin B6 +87.8%
Contains more Vitamin B12 +1987.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Folate +250%
Contains more Vitamin A +350%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +533.8%
Contains more Vitamin B3 +232%
Contains more Vitamin B6 +87.8%
Contains more Vitamin B12 +1987.9%

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 Atlantic mackerel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Atlantic mackerel Opinion
Net carbs 0g 0g
Protein 17.81g 23.85g Atlantic mackerel
Fats 0.67g 17.81g Atlantic mackerel
Carbs 0g 0g
Calories 82kcal 262kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar 0g g Atlantic mackerel
Fiber 0g 0g
Calcium 16mg 15mg Cod
Iron 0.38mg 1.57mg Atlantic mackerel
Magnesium 32mg 97mg Atlantic mackerel
Phosphorus 203mg 278mg Atlantic mackerel
Potassium 413mg 401mg Cod
Sodium 54mg 83mg Cod
Zinc 0.45mg 0.94mg Atlantic mackerel
Copper 0.028mg 0.094mg Atlantic mackerel
Vitamin A 40IU 180IU Atlantic mackerel
Vitamin E 0.64mg mg Cod
Vitamin D 36IU IU Cod
Vitamin D 0.9µg µg Cod
Vitamin C 1mg 0.4mg Cod
Vitamin B1 0.076mg 0.159mg Atlantic mackerel
Vitamin B2 0.065mg 0.412mg Atlantic mackerel
Vitamin B3 2.063mg 6.85mg Atlantic mackerel
Vitamin B5 153mg 0.99mg Cod
Vitamin B6 0.245mg 0.46mg Atlantic mackerel
Folate 7µg 2µg Cod
Vitamin B12 0.91µg 19µg Atlantic mackerel
Vitamin K 0.1µg µg Cod
Tryptophan 0.199mg 0.267mg Atlantic mackerel
Threonine 0.781mg 1.045mg Atlantic mackerel
Isoleucine 0.821mg 1.099mg Atlantic mackerel
Leucine 1.447mg 1.938mg Atlantic mackerel
Lysine 1.635mg 2.19mg Atlantic mackerel
Methionine 0.527mg 0.706mg Atlantic mackerel
Phenylalanine 0.695mg 0.931mg Atlantic mackerel
Valine 0.917mg 1.228mg Atlantic mackerel
Histidine 0.524mg 0.702mg Atlantic mackerel
Cholesterol 43mg 75mg Cod
Trans Fat g g
Saturated Fat 0.131g 4.176g Cod
Monounsaturated Fat 0.094g 7.006g Atlantic mackerel
Polyunsaturated fat 0.231g 4.3g Atlantic mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Atlantic mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
790
Cod
235
Atlantic mackerel
Mineral Summary Score
24
Cod
44
Atlantic mackerel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
107%
Cod
143%
Atlantic mackerel
Carbohydrates
0%
Cod
0%
Atlantic mackerel
Fats
3%
Cod
82%
Atlantic mackerel

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 4.045g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.