Cod vs. Sunfish — In-Depth Nutrition Comparison
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The main differences between Cod and Sunfish
- Cod is richer in Selenium, and Vitamin B6, yet Sunfish is richer in Vitamin B12, Copper, Manganese, Vitamin B5, Phosphorus, Iron, and Zinc.
- Daily need coverage for Vitamin B12 from Sunfish is 53% higher.
- Cod contains 2 times more Selenium than Sunfish. Cod contains 37.6µg of Selenium, while Sunfish contains 16.2µg.
- Cod contains less Cholesterol.
Food types used in this article are Fish, cod, Atlantic, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat.
Infographic
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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 less SodiumSodium | -24.3% |
| Contains more SeleniumSelenium | +132.1% |
| Contains more CalciumCalcium | +635.7% |
| Contains more PotassiumPotassium | +84% |
| Contains more IronIron | +214.3% |
| Contains more CopperCopper | +969.4% |
| Contains more ZincZinc | +243.1% |
| Contains more PhosphorusPhosphorus | +67.4% |
| Contains more ManganeseManganese | +4385% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +71.9% |
| Contains more Vitamin B6Vitamin B6 | +105.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +23.4% |
| Contains more Vitamin B5Vitamin B5 | +380.6% |
| Contains more Vitamin B12Vitamin B12 | +120% |
| Contains more FolateFolate | +112.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +30.8% |
~equal in
Protein
~24.87g
~equal in
Fats
~0.9g
~equal in
Carbs
~0g
~equal in
Water
~73.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +21% |
~equal in
Saturated Fat
~0.178g
~equal in
Polyunsaturated fat
~0.315g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 105kcal | 114kcal |
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| Protein | 22.83g | 24.87g |
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| Fats | 0.86g | 0.9g |
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| Vitamin C | 1mg | 1mg | |
| Cholesterol | 55mg | 86mg |
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| Vitamin D | 46IU |
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| Magnesium | 42mg | 38mg |
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| Calcium | 14mg | 103mg |
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| Potassium | 244mg | 449mg |
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| Iron | 0.49mg | 1.54mg |
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| Copper | 0.036mg | 0.385mg |
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| Zinc | 0.58mg | 1.99mg |
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| Phosphorus | 138mg | 231mg |
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| Sodium | 78mg | 103mg |
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| Vitamin A | 47IU | 58IU |
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| Vitamin A | 14µg | 17µg |
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| Vitamin E | 0.81mg |
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| Vitamin D | 1.2µg |
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| Manganese | 0.02mg | 0.897mg |
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| Selenium | 37.6µg | 16.2µg |
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| Vitamin B1 | 0.088mg | 0.092mg |
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| Vitamin B2 | 0.079mg | 0.085mg |
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| Vitamin B3 | 2.513mg | 1.462mg |
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| Vitamin B5 | 0.18mg | 0.865mg |
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| Vitamin B6 | 0.283mg | 0.138mg |
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| Vitamin B12 | 1.05µg | 2.31µg |
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| Vitamin K | 0.1µg |
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| Folate | 8µg | 17µg |
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| Choline | 83.7mg |
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| Saturated Fat | 0.168g | 0.178g |
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| Monounsaturated Fat | 0.124g | 0.15g |
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| Polyunsaturated fat | 0.292g | 0.315g |
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| Tryptophan | 0.256mg | 0.279mg |
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| Threonine | 1.001mg | 1.09mg |
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| Isoleucine | 1.052mg | 1.146mg |
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| Leucine | 1.856mg | 2.022mg |
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| Lysine | 2.097mg | 2.284mg |
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| Methionine | 0.676mg | 0.736mg |
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| Phenylalanine | 0.891mg | 0.971mg |
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| Valine | 1.176mg | 1.281mg |
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| Histidine | 0.672mg | 0.732mg |
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| Omega-3 - EPA | 0.004g | 0.047g |
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| Omega-3 - DHA | 0.154g | 0.092g |
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| Omega-3 - DPA | 0.013g | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
36%
Minerals Daily Need Coverage Score
38%
66%
Comparison summary
Which food is lower in Sugar?
Sunfish is lower in Sugar (difference - 0g)
Which food is cheaper?
Sunfish is cheaper (difference - $1.3)
Which food is richer in minerals?
Sunfish is relatively richer in minerals
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 31mg)
Which food contains less Sodium?
Cod contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Cod is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.