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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 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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
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%
~equal in Zinc ~0.63mg

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
3
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% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
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
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
19% 14% 64% 4%
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
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
27% 45% 28%
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.
Cod Atlantic Mackerel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cod Atlantic Mackerel 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?

ok
ok
is better in case of low diet
Cod Atlantic Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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%
Cod
143%
Atlantic Mackerel
Minerals Daily Need Coverage Score
38%
Cod
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 3.089g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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/171956/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.