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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 from 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.
Contains more Calcium +366.7%
Contains more Magnesium +61.5%
Contains more Zinc +45%
Contains more Copper +20%
Contains more Manganese +66.7%
Contains more Iron +34.7%
Contains more Phosphorus +18.8%
Equal in Potassium - 268
Equal in Sodium - 80
Equal in Selenium - 36.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 25% 19% 71% 24% 11% 11% 10% 2% 200%
Contains more Calcium +366.7%
Contains more Magnesium +61.5%
Contains more Zinc +45%
Contains more Copper +20%
Contains more Manganese +66.7%
Contains more Iron +34.7%
Contains more Phosphorus +18.8%
Equal in Potassium - 268
Equal in Sodium - 80
Equal in Selenium - 36.5

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
6
:
Contains more Vitamin E +11%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B3 +67.5%
Contains more Folate +700%
Contains more Vitamin D +2183.3%
Contains more Vitamin B5 +38.9%
Contains more Vitamin B6 +48.4%
Equal in Vitamin A - 47
Equal in Vitamin E - 0.73
Equal in Vitamin B2 - 0.08
Equal in Vitamin B12 - 1
Equal in Vitamin K - 0.1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin E +11%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B3 +67.5%
Contains more Folate +700%
Contains more Vitamin D +2183.3%
Contains more Vitamin B5 +38.9%
Contains more Vitamin B6 +48.4%
Equal in Vitamin A - 47
Equal in Vitamin E - 0.73
Equal in Vitamin B2 - 0.08
Equal in Vitamin B12 - 1
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +58.9%
Contains more Fats +1509.3%
Contains more Other +289.7%
Equal in Water - 70.27
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 Protein +58.9%
Contains more Fats +1509.3%
Contains more Other +289.7%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +6656.5%
Contains more Polyunsaturated fat +368.2%
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +6656.5%
Contains more Polyunsaturated fat +368.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Halibut raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Halibut raw Opinion
Protein 22.83g 14.37g Cod
Fats 0.86g 13.84g Halibut raw
Calories 105kcal 186kcal Halibut raw
Calcium 14mg 3mg Cod
Iron 0.49mg 0.66mg Halibut raw
Magnesium 42mg 26mg Cod
Phosphorus 138mg 164mg Halibut raw
Potassium 244mg 268mg Halibut raw
Sodium 78mg 80mg Cod
Zinc 0.58mg 0.4mg Cod
Copper 0.036mg 0.03mg Cod
Manganese 0.02mg 0.012mg Cod
Selenium 37.6µg 36.5µg Cod
Vitamin A 47IU 47IU
Vitamin A RAE 14µg 14µg
Vitamin E 0.81mg 0.73mg Cod
Vitamin D 46IU 1097IU Halibut raw
Vitamin D 1.2µg 27.4µg Halibut raw
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.06mg Cod
Vitamin B2 0.079mg 0.08mg Halibut raw
Vitamin B3 2.513mg 1.5mg Cod
Vitamin B5 0.18mg 0.25mg Halibut raw
Vitamin B6 0.283mg 0.42mg Halibut raw
Folate 8µg 1µg Cod
Vitamin B12 1.05µg 1µg Cod
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.161mg Cod
Threonine 1.001mg 0.63mg Cod
Isoleucine 1.052mg 0.662mg Cod
Leucine 1.856mg 1.168mg Cod
Lysine 2.097mg 1.32mg Cod
Methionine 0.676mg 0.425mg Cod
Phenylalanine 0.891mg 0.561mg Cod
Valine 1.176mg 0.74mg Cod
Histidine 0.672mg 0.423mg Cod
Cholesterol 55mg 46mg Halibut raw
Saturated Fat 0.168g 2.419g Cod
Omega-3 - DHA 0.154g 0.393g Halibut raw
Omega-3 - EPA 0.004g 0.526g Halibut raw
Omega-3 - DPA 0.013g 0.089g Halibut raw
Monounsaturated Fat 0.124g 8.378g Halibut raw
Polyunsaturated fat 0.292g 1.367g Halibut raw

Which food is preferable for your diet?

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

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
95%
Halibut raw
Minerals Daily Need Coverage Score
38%
Cod
37%
Halibut raw

Comparison summary

Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 2.251g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $3.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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

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.