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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 for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cod
Cod
2
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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
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%
~equal in Magnesium ~38mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 5.7% 0% 23% 20% 27% 52% 32% 289% 0% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +71.9%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +21.4%
Contains more Vitamin B5Vitamin B5 +380.6%
Contains more Vitamin B12Vitamin B12 +120%
Contains more FolateFolate +112.5%
~equal in Vitamin C ~1mg
~equal in Vitamin B1 ~0.092mg
~equal in Vitamin B2 ~0.085mg

All nutrients comparison - raw data values

Nutrient Cod Sunfish DV% diff.
Vitamin B12 1.05µg 2.31µg 53%
Copper 0.036mg 0.385mg 39%
Selenium 37.6µg 16.2µg 39%
Manganese 0.02mg 0.897mg 38%
Choline 83.7mg 15%
Vitamin B5 0.18mg 0.865mg 14%
Iron 0.49mg 1.54mg 13%
Zinc 0.58mg 1.99mg 13%
Phosphorus 138mg 231mg 13%
Vitamin B6 0.283mg 0.138mg 11%
Cholesterol 55mg 86mg 10%
Calcium 14mg 103mg 9%
Vitamin B3 2.513mg 1.462mg 7%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Potassium 244mg 449mg 6%
Vitamin E 0.81mg 5%
Protein 22.83g 24.87g 4%
Folate 8µg 17µg 2%
Magnesium 42mg 38mg 1%
Sodium 78mg 103mg 1%
Calories 105kcal 114kcal 0%
Protein per 100 calories 22g 22g N/A
Calories per 10 g protein 46kcal 46kcal N/A
Weight per 100 calories 95g 88g N/A
Fats 0.86g 0.9g 0%
Vitamin C 1mg 1mg 0%
Vitamin A 14µg 17µg 0%
Vitamin B1 0.088mg 0.092mg 0%
Vitamin B2 0.079mg 0.085mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.168g 0.178g 0%
Monounsaturated fat 0.124g 0.15g 0%
Polyunsaturated fat 0.292g 0.315g 0%
Tryptophan 0.256mg 0.279mg 0%
Threonine 1.001mg 1.09mg 0%
Isoleucine 1.052mg 1.146mg 0%
Leucine 1.856mg 2.022mg 0%
Lysine 2.097mg 2.284mg 0%
Methionine 0.676mg 0.736mg 0%
Phenylalanine 0.891mg 0.971mg 0%
Valine 1.176mg 1.281mg 0%
Histidine 0.672mg 0.732mg 0%
Omega-3 (EPA) 0.004g 0.047g N/A
Omega-3 (DHA) 0.154g 0.092g N/A
Omega-3 (DPA) 0.013g 0.042g 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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
~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
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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +21%
~equal in Saturated fat ~0.178g
~equal in Polyunsaturated fat ~0.315g

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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. 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.