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  6. Cod vs. Halibut raw

Cod vs. Halibut raw — In-Depth Nutrition Comparison

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The main differences between cod and halibut raw

  • Cod is richer in vitamin B3, yet halibut raw is richer in vitamin D, vitamin B6, monounsaturated fat, and polyunsaturated fat.
  • Daily need coverage for vitamin D for halibut raw is 175% higher.
  • Cod contains 2 times more vitamin B3 than halibut raw. Cod contains 2.513mg of vitamin B3, while halibut raw contains 1.5mg.
  • Cod contains less saturated fat.

Food types used in this article are Fish, cod, Atlantic, cooked, dry heat and Fish, halibut, Greenland, raw.

Infographic

Cod vs Halibut 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.
Cod
Cod
5
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +366.7%
Contains more CopperCopper +20%
Contains more ZincZinc +45%
Contains more ManganeseManganese +66.7%
Contains more IronIron +34.7%
Contains more PhosphorusPhosphorus +18.8%
~equal in Potassium ~268mg
~equal in Sodium ~80mg
~equal in Selenium ~36.5µg

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
5
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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B3Vitamin B3 +67.5%
Contains more FolateFolate +700%
Contains more CholineCholine +35.4%
Contains more Vitamin DVitamin D +2183.3%
Contains more Vitamin B5Vitamin B5 +38.9%
Contains more Vitamin B6Vitamin B6 +48.4%
~equal in Vitamin A ~14µg
~equal in Vitamin E ~0.73mg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~1µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Halibut raw DV% diff.
Vitamin D 1.2µg 27.4µg 131%
Vitamin D 46IU 1097IU 131%
Monounsaturated fat 0.124g 8.378g 21%
Fats 0.86g 13.84g 20%
Protein 22.83g 14.37g 17%
Vitamin B6 0.283mg 0.42mg 11%
Saturated fat 0.168g 2.419g 10%
Polyunsaturated fat 0.292g 1.367g 7%
Vitamin B3 2.513mg 1.5mg 6%
Phosphorus 138mg 164mg 4%
Choline 83.7mg 61.8mg 4%
Calories 105kcal 186kcal 4%
Magnesium 42mg 26mg 4%
Cholesterol 55mg 46mg 3%
Zinc 0.58mg 0.4mg 2%
Folate 8µg 1µg 2%
Selenium 37.6µg 36.5µg 2%
Vitamin B1 0.088mg 0.06mg 2%
Vitamin B12 1.05µg 1µg 2%
Iron 0.49mg 0.66mg 2%
Potassium 244mg 268mg 1%
Vitamin C 1mg 0mg 1%
Calcium 14mg 3mg 1%
Vitamin B5 0.18mg 0.25mg 1%
Copper 0.036mg 0.03mg 1%
Vitamin E 0.81mg 0.73mg 1%
Sodium 78mg 80mg 0%
Vitamin A 14µg 14µg 0%
Manganese 0.02mg 0.012mg 0%
Vitamin B2 0.079mg 0.08mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.256mg 0.161mg 0%
Threonine 1.001mg 0.63mg 0%
Isoleucine 1.052mg 0.662mg 0%
Leucine 1.856mg 1.168mg 0%
Lysine 2.097mg 1.32mg 0%
Methionine 0.676mg 0.425mg 0%
Phenylalanine 0.891mg 0.561mg 0%
Valine 1.176mg 0.74mg 0%
Histidine 0.672mg 0.423mg 0%
Omega-3 - EPA 0.004g 0.526g N/A
Omega-3 - DHA 0.154g 0.393g N/A
Omega-3 - DPA 0.013g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +58.9%
Contains more FatsFats +1509.3%
Contains more OtherOther +289.7%
~equal in Carbs ~0g
~equal in Water ~70.27g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +6656.5%
Contains more Poly. FatPolyunsaturated fat +368.2%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.