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Cod vs. Milkfish — In-Depth Nutrition Comparison

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How are Cod and Milkfish different?

  • Cod is richer in Selenium, and Vitamin B1, while Milkfish is higher in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Phosphorus, and Calcium.
  • Milkfish covers your daily need of Vitamin B12 93% more than Cod.
  • Cod contains 6 times more Vitamin B1 than Milkfish. Cod contains 0.088mg of Vitamin B1, while Milkfish contains 0.016mg.

Fish, cod, Atlantic, cooked, dry heat and Fish, milkfish, cooked, dry heat types were used in this article.

Infographic

Cod vs Milkfish 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
4
:
Contains more Iron +19.5%
Contains more Magnesium +10.5%
Contains less Sodium -15.2%
Contains more Selenium +132.1%
Contains more Calcium +364.3%
Contains more Phosphorus +50.7%
Contains more Potassium +53.3%
Contains more Zinc +81%
Contains more Copper +22.2%
Contains more Manganese +30%
Equal in Magnesium - 38
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 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Contains more Iron +19.5%
Contains more Magnesium +10.5%
Contains less Sodium -15.2%
Contains more Selenium +132.1%
Contains more Calcium +364.3%
Contains more Phosphorus +50.7%
Contains more Potassium +53.3%
Contains more Zinc +81%
Contains more Copper +22.2%
Contains more Manganese +30%
Equal in Magnesium - 38

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
7
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +14.5%
Contains more Vitamin A +131.9%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +72.4%
Contains more Folate +125%
Contains more Vitamin B12 +211.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +14.5%
Contains more Vitamin A +131.9%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +72.4%
Contains more Folate +125%
Contains more Vitamin B12 +211.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
1
:
Contains more Water +21.2%
Contains more Protein +15.3%
Contains more Fats +903.5%
Contains more Other +520.5%
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
Contains more Water +21.2%
Contains more Protein +15.3%
Contains more Fats +903.5%
Contains more Other +520.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Milkfish Opinion
Protein 22.83g 26.32g Milkfish
Fats 0.86g 8.63g Milkfish
Calories 105kcal 190kcal Milkfish
Calcium 14mg 65mg Milkfish
Iron 0.49mg 0.41mg Cod
Magnesium 42mg 38mg Cod
Phosphorus 138mg 208mg Milkfish
Potassium 244mg 374mg Milkfish
Sodium 78mg 92mg Cod
Zinc 0.58mg 1.05mg Milkfish
Copper 0.036mg 0.044mg Milkfish
Manganese 0.02mg 0.026mg Milkfish
Selenium 37.6µg 16.2µg Cod
Vitamin A 47IU 109IU Milkfish
Vitamin A RAE 14µg 33µg Milkfish
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.016mg Cod
Vitamin B2 0.079mg 0.069mg Cod
Vitamin B3 2.513mg 8.256mg Milkfish
Vitamin B5 0.18mg 0.865mg Milkfish
Vitamin B6 0.283mg 0.488mg Milkfish
Folate 8µg 18µg Milkfish
Vitamin B12 1.05µg 3.27µg Milkfish
Choline 83.7mg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.295mg Milkfish
Threonine 1.001mg 1.154mg Milkfish
Isoleucine 1.052mg 1.213mg Milkfish
Leucine 1.856mg 2.139mg Milkfish
Lysine 2.097mg 2.417mg Milkfish
Methionine 0.676mg 0.779mg Milkfish
Phenylalanine 0.891mg 1.028mg Milkfish
Valine 1.176mg 1.356mg Milkfish
Histidine 0.672mg 0.775mg Milkfish
Cholesterol 55mg 67mg Cod
Saturated Fat 0.168g Milkfish
Omega-3 - DHA 0.154g Cod
Omega-3 - EPA 0.004g Cod
Omega-3 - DPA 0.013g Cod
Monounsaturated Fat 0.124g Cod
Polyunsaturated fat 0.292g Cod

Which food is preferable for your diet?

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

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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
31%
Cod
59%
Milkfish
Minerals Daily Need Coverage Score
38%
Cod
33%
Milkfish

Comparison summary

Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 0.168g)
Which food is cheaper?
Milkfish
Milkfish is cheaper (difference - $1.3)
Which food is richer in minerals?
Milkfish
Milkfish is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.