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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

Cod vs Sunfish 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
3
:
Contains more Magnesium +10.5%
Contains less Sodium -24.3%
Contains more Selenium +132.1%
Contains more Calcium +635.7%
Contains more Iron +214.3%
Contains more Phosphorus +67.4%
Contains more Potassium +84%
Contains more Zinc +243.1%
Contains more Copper +969.4%
Contains more Manganese +4385%
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 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Magnesium +10.5%
Contains less Sodium -24.3%
Contains more Selenium +132.1%
Contains more Calcium +635.7%
Contains more Iron +214.3%
Contains more Phosphorus +67.4%
Contains more Potassium +84%
Contains more Zinc +243.1%
Contains more Copper +969.4%
Contains more Manganese +4385%
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
6
:
Contains more Vitamin B3 +71.9%
Contains more Vitamin B6 +105.1%
Contains more Vitamin A +23.4%
Contains more Vitamin B5 +380.6%
Contains more Folate +112.5%
Contains more Vitamin B12 +120%
Equal in Vitamin C - 1
Equal in Vitamin B1 - 0.092
Equal in Vitamin B2 - 0.085
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 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0% 0%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B6 +105.1%
Contains more Vitamin A +23.4%
Contains more Vitamin B5 +380.6%
Contains more Folate +112.5%
Contains more Vitamin B12 +120%
Equal in Vitamin C - 1
Equal in Vitamin B1 - 0.092
Equal in Vitamin B2 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
1
:
Contains more Other +30.8%
Equal in Protein - 24.87
Equal in Fats - 0.9
Equal in Water - 73.72
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Other +30.8%
Equal in Protein - 24.87
Equal in Fats - 0.9
Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
1
:
Contains more Monounsaturated Fat +21%
Equal in Saturated Fat - 0.178
Equal in Polyunsaturated fat - 0.315
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +21%
Equal in Saturated Fat - 0.178
Equal in Polyunsaturated fat - 0.315

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Sunfish Opinion
Protein 22.83g 24.87g Sunfish
Fats 0.86g 0.9g Sunfish
Calories 105kcal 114kcal Sunfish
Calcium 14mg 103mg Sunfish
Iron 0.49mg 1.54mg Sunfish
Magnesium 42mg 38mg Cod
Phosphorus 138mg 231mg Sunfish
Potassium 244mg 449mg Sunfish
Sodium 78mg 103mg Cod
Zinc 0.58mg 1.99mg Sunfish
Copper 0.036mg 0.385mg Sunfish
Manganese 0.02mg 0.897mg Sunfish
Selenium 37.6µg 16.2µg Cod
Vitamin A 47IU 58IU Sunfish
Vitamin A RAE 14µg 17µg Sunfish
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 1mg
Vitamin B1 0.088mg 0.092mg Sunfish
Vitamin B2 0.079mg 0.085mg Sunfish
Vitamin B3 2.513mg 1.462mg Cod
Vitamin B5 0.18mg 0.865mg Sunfish
Vitamin B6 0.283mg 0.138mg Cod
Folate 8µg 17µg Sunfish
Vitamin B12 1.05µg 2.31µg Sunfish
Choline 83.7mg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.279mg Sunfish
Threonine 1.001mg 1.09mg Sunfish
Isoleucine 1.052mg 1.146mg Sunfish
Leucine 1.856mg 2.022mg Sunfish
Lysine 2.097mg 2.284mg Sunfish
Methionine 0.676mg 0.736mg Sunfish
Phenylalanine 0.891mg 0.971mg Sunfish
Valine 1.176mg 1.281mg Sunfish
Histidine 0.672mg 0.732mg Sunfish
Cholesterol 55mg 86mg Cod
Saturated Fat 0.168g 0.178g Cod
Omega-3 - DHA 0.154g 0.092g Cod
Omega-3 - EPA 0.004g 0.047g Sunfish
Omega-3 - DPA 0.013g 0.042g Sunfish
Monounsaturated Fat 0.124g 0.15g Sunfish
Polyunsaturated fat 0.292g 0.315g Sunfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Sunfish
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
36%
Sunfish
Minerals Daily Need Coverage Score
38%
Cod
66%
Sunfish

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $1.3)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.01g)
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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.