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Cod vs. Oysters — In-Depth Nutrition Comparison

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A recap on differences between cod and oysters

  • Cod is higher in vitamin B6, yet oysters is higher in zinc, vitamin B12, copper, iron, manganese, calcium, choline, and phosphorus.
  • Oysters covers your daily zinc needs 709% more than cod.
  • Cod contains 5 times more vitamin B6 than oysters. While cod contains 0.283mg of vitamin B6, oysters contains only 0.061mg.
  • The amount of cholesterol in cod is lower.

Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Cod vs Oysters 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
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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +75.5%
Contains less SodiumSodium -53%
Contains more CalciumCalcium +728.6%
Contains more IronIron +1779.6%
Contains more CopperCopper +15752.8%
Contains more ZincZinc +13451.7%
Contains more PhosphorusPhosphorus +40.6%
Contains more ManganeseManganese +2855%
~equal in Selenium ~39.5µg

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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B3Vitamin B3 +35.8%
Contains more Vitamin B6Vitamin B6 +363.9%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin EVitamin E +109.9%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B5Vitamin B5 +148.3%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +75%
Contains more CholineCholine +55.3%

All nutrients comparison - raw data values

Nutrient Cod Oysters DV% diff.
Zinc 0.58mg 78.6mg 709%
Vitamin B12 1.05µg 17.5µg 685%
Copper 0.036mg 5.707mg 630%
Iron 0.49mg 9.21mg 109%
Manganese 0.02mg 0.591mg 25%
Protein 22.83g 11.42g 23%
Vitamin B6 0.283mg 0.061mg 17%
Calcium 14mg 116mg 10%
Vitamin B2 0.079mg 0.18mg 8%
Cholesterol 55mg 79mg 8%
Choline 83.7mg 130mg 8%
Phosphorus 138mg 194mg 8%
Vitamin E 0.81mg 1.7mg 6%
Vitamin D 46IU 2IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin B5 0.18mg 0.447mg 5%
Polyunsaturated fat 0.292g 1.056g 5%
Vitamin B3 2.513mg 1.85mg 4%
Vitamin B1 0.088mg 0.036mg 4%
Saturated fat 0.168g 0.948g 4%
Fats 0.86g 3.42g 4%
Sodium 78mg 166mg 4%
Selenium 37.6µg 39.5µg 3%
Potassium 244mg 139mg 3%
Magnesium 42mg 35mg 2%
Carbs 0g 5.45g 2%
Vitamin K 0.1µg 2µg 2%
Folate 8µg 14µg 2%
Vitamin A 14µg 26µg 1%
Monounsaturated fat 0.124g 0.506g 1%
Vitamin C 1mg 0mg 1%
Calories 105kcal 102kcal 0%
Net carbs 0g 5.45g N/A
Sugar 0g 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.256mg 0.138mg 0%
Threonine 1.001mg 0.046mg 0%
Isoleucine 1.052mg 0.459mg 0%
Leucine 1.856mg 0.716mg 0%
Lysine 2.097mg 0.762mg 0%
Methionine 0.676mg 0.257mg 0%
Phenylalanine 0.891mg 0.413mg 0%
Valine 1.176mg 0.523mg 0%
Histidine 0.672mg 0.22mg 0%
Omega-3 - EPA 0.004g 0.353g N/A
Omega-3 - DHA 0.154g 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.013g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more ProteinProtein +99.9%
Contains more FatsFats +297.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +289.7%
~equal in Water ~78.19g

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
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +308.1%
Contains more Poly. FatPolyunsaturated fat +261.6%

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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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.