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  6. Cod vs. Sea bass

Cod vs. Sea bass — In-Depth Nutrition Comparison

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The main differences between cod and sea bass

  • Sea bass is richer than cod in vitamin B12, selenium, phosphorus, vitamin B5, iron, and omega-3 (DHA).
  • Daily need coverage for vitamin B12 for sea bass is 140% higher.
  • Cod contains less cholesterol.

Food types used in this article are Fish, cod, Atlantic, cooked, dry heat and Fish, bass, striped, cooked, dry heat.

Infographic

Cod vs Sea bass infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cod
Cod
2
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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more ZincZinc +13.7%
Contains less SodiumSodium -11.4%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +120.4%
Contains more CopperCopper +11.1%
Contains more PhosphorusPhosphorus +84.1%
Contains more SeleniumSelenium +24.5%
~equal in Manganese ~0.019mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 10% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +113.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +121.4%
Contains more Vitamin B1Vitamin B1 +30.7%
Contains more Vitamin B5Vitamin B5 +380.6%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more Vitamin B12Vitamin B12 +320%
Contains more FolateFolate +25%
~equal in Vitamin B3 ~2.558mg

All nutrients comparison - raw data values

Nutrient Cod Sea bass DV% diff.
Vitamin B12 1.05µg 4.41µg 140%
Phosphorus 138mg 254mg 17%
Selenium 37.6µg 46.8µg 17%
Cholesterol 55mg 103mg 16%
Choline 83.7mg 15%
Vitamin B5 0.18mg 0.865mg 14%
Iron 0.49mg 1.08mg 7%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Vitamin E 0.81mg 5%
Vitamin B6 0.283mg 0.346mg 5%
Polyunsaturated fat 0.292g 1.005g 5%
Fats 0.86g 2.99g 3%
Vitamin B2 0.079mg 0.037mg 3%
Magnesium 42mg 51mg 2%
Potassium 244mg 328mg 2%
Vitamin A 14µg 31µg 2%
Vitamin B1 0.088mg 0.115mg 2%
Saturated fat 0.168g 0.65g 2%
Monounsaturated fat 0.124g 0.846g 2%
Calories 105kcal 124kcal 1%
Vitamin C 1mg 0mg 1%
Calcium 14mg 19mg 1%
Zinc 0.58mg 0.51mg 1%
Folate 8µg 10µg 1%
Protein 22.83g 22.73g 0%
Protein per 100 calories 22g 18g N/A
Calories per 10 g protein 46kcal 55kcal N/A
Weight per 100 calories 95g 81g N/A
Unsaturated / Saturated Fat ratio 2.5 2.8 N/A
Copper 0.036mg 0.04mg 0%
Sodium 78mg 88mg 0%
Manganese 0.02mg 0.019mg 0%
Vitamin B3 2.513mg 2.558mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.256mg 0.255mg 0%
Threonine 1.001mg 0.997mg 0%
Isoleucine 1.052mg 1.047mg 0%
Leucine 1.856mg 1.848mg 0%
Lysine 2.097mg 2.088mg 0%
Methionine 0.676mg 0.673mg 0%
Phenylalanine 0.891mg 0.887mg 0%
Valine 1.176mg 1.171mg 0%
Histidine 0.672mg 0.669mg 0%
Omega-3 (EPA) 0.004g 0.217g N/A
Omega-3 (DHA) 0.154g 0.75g N/A
Omega-3 (DPA) 0.013g N/A

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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +247.7%
~equal in Protein ~22.73g
~equal in Carbs ~0g
~equal in Water ~73.36g

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -74.2%
Contains more Mono. FatMonounsaturated fat +582.3%
Contains more Poly. FatPolyunsaturated fat +244.2%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.