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  6. Cod vs. Atlantic Mackerel

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
:
7
Atlantic Mackerel
Atlantic Mackerel
Contains more Calcium +16.7%
Contains less Sodium -13.3%
Contains more Manganese +33.3%
Contains more Iron +232.7%
Contains more Magnesium +81%
Contains more Phosphorus +57.2%
Contains more Potassium +28.7%
Contains more Copper +102.8%
Contains more Selenium +17.3%
Equal in Zinc - 0.63
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +16.7%
Contains less Sodium -13.3%
Contains more Manganese +33.3%
Contains more Iron +232.7%
Contains more Magnesium +81%
Contains more Phosphorus +57.2%
Contains more Potassium +28.7%
Contains more Copper +102.8%
Contains more Selenium +17.3%
Equal in Zinc - 0.63

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
2
:
10
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin C +150%
Contains more Folate +700%
Contains more Vitamin A +255.3%
Contains more Vitamin E +87.7%
Contains more Vitamin D +1241.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +294.9%
Contains more Vitamin B3 +261.3%
Contains more Vitamin B5 +375.6%
Contains more Vitamin B6 +41%
Contains more Vitamin B12 +729.5%
Contains more Vitamin K +4900%
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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin C +150%
Contains more Folate +700%
Contains more Vitamin A +255.3%
Contains more Vitamin E +87.7%
Contains more Vitamin D +1241.7%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +294.9%
Contains more Vitamin B3 +261.3%
Contains more Vitamin B5 +375.6%
Contains more Vitamin B6 +41%
Contains more Vitamin B12 +729.5%
Contains more Vitamin K +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +22.7%
Contains more Water +19.5%
Contains more Fats +1515.1%
Contains more Other +915.4%
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Atlantic Mackerel
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 Protein +22.7%
Contains more Water +19.5%
Contains more Fats +1515.1%
Contains more Other +915.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +1047.3%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Protein 22.83g 18.6g Cod
Fats 0.86g 13.89g Atlantic Mackerel
Calories 105kcal 205kcal Atlantic Mackerel
Calcium 14mg 12mg Cod
Iron 0.49mg 1.63mg Atlantic Mackerel
Magnesium 42mg 76mg Atlantic Mackerel
Phosphorus 138mg 217mg Atlantic Mackerel
Potassium 244mg 314mg Atlantic Mackerel
Sodium 78mg 90mg Cod
Zinc 0.58mg 0.63mg Atlantic Mackerel
Copper 0.036mg 0.073mg Atlantic Mackerel
Manganese 0.02mg 0.015mg Cod
Selenium 37.6µg 44.1µg Atlantic Mackerel
Vitamin A 47IU 167IU Atlantic Mackerel
Vitamin A RAE 14µg 50µg Atlantic Mackerel
Vitamin E 0.81mg 1.52mg Atlantic Mackerel
Vitamin D 46IU 643IU Atlantic Mackerel
Vitamin D 1.2µg 16.1µg Atlantic Mackerel
Vitamin C 1mg 0.4mg Cod
Vitamin B1 0.088mg 0.176mg Atlantic Mackerel
Vitamin B2 0.079mg 0.312mg Atlantic Mackerel
Vitamin B3 2.513mg 9.08mg Atlantic Mackerel
Vitamin B5 0.18mg 0.856mg Atlantic Mackerel
Vitamin B6 0.283mg 0.399mg Atlantic Mackerel
Folate 8µg 1µg Cod
Vitamin B12 1.05µg 8.71µg Atlantic Mackerel
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.256mg 0.208mg Cod
Threonine 1.001mg 0.815mg Cod
Isoleucine 1.052mg 0.857mg Cod
Leucine 1.856mg 1.512mg Cod
Lysine 2.097mg 1.708mg Cod
Methionine 0.676mg 0.551mg Cod
Phenylalanine 0.891mg 0.726mg Cod
Valine 1.176mg 0.958mg Cod
Histidine 0.672mg 0.548mg Cod
Cholesterol 55mg 70mg Cod
Saturated Fat 0.168g 3.257g Cod
Omega-3 - DHA 0.154g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.004g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.013g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.124g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.292g 3.35g 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 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
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
38%
Cod
54%
Atlantic Mackerel

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 15mg)
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.