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  6. Sea bass vs. Cod

Sea bass vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between sea bass and cod

  • Sea bass has more vitamin B12, selenium, iron, vitamin B6, phosphorus, and polyunsaturated fat; however, cod is higher in vitamin B5.
  • Cod covers your daily need for vitamin B5, 3043% more than sea bass.
  • Sea bass has 5 times more vitamin B12 than cod. While sea bass has 4.41µg of vitamin B12, cod has only 0.91µg.
  • Cod has less cholesterol.

These are the specific foods used in this comparison Fish, bass, striped, cooked, dry heat and Fish, cod, Atlantic, raw.

Infographic

Sea bass vs Cod 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +59.4%
Contains more CalciumCalcium +18.8%
Contains more IronIron +184.2%
Contains more CopperCopper +42.9%
Contains more ZincZinc +13.3%
Contains more PhosphorusPhosphorus +25.1%
Contains more ManganeseManganese +26.7%
Contains more SeleniumSelenium +41.4%
Contains more PotassiumPotassium +25.9%
Contains less SodiumSodium -38.6%

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.
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 0% 0% 10% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5%
Cod
Cod
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% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Contains more Vitamin AVitamin A +158.3%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin B12Vitamin B12 +384.6%
Contains more FolateFolate +42.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B5Vitamin B5 +17587.9%

All nutrients comparison - raw data values

Nutrient Sea bass Cod DV% diff.
Vitamin B5 0.865mg 153mg 3043%
Vitamin B12 4.41µg 0.91µg 146%
Selenium 46.8µg 33.1µg 25%
Cholesterol 103mg 43mg 20%
Choline 65.2mg 12%
Protein 22.73g 17.81g 10%
Iron 1.08mg 0.38mg 9%
Vitamin B6 0.346mg 0.245mg 8%
Phosphorus 254mg 203mg 7%
Vitamin D* 36 IU 5%
Vitamin D 0.9µg 5%
Magnesium 51mg 32mg 5%
Polyunsaturated fat 1.005g 0.231g 5%
Fats 2.99g 0.67g 4%
Vitamin E 0.64mg 4%
Potassium 328mg 413mg 3%
Vitamin B1 0.115mg 0.076mg 3%
Vitamin B3 2.558mg 2.063mg 3%
Calories 124kcal 82kcal 2%
Vitamin A 31µg 12µg 2%
Vitamin B2 0.037mg 0.065mg 2%
Saturated fat 0.65g 0.131g 2%
Monounsaturated fat 0.846g 0.094g 2%
Vitamin C 0mg 1mg 1%
Copper 0.04mg 0.028mg 1%
Zinc 0.51mg 0.45mg 1%
Sodium 88mg 54mg 1%
Folate 10µg 7µg 1%
Protein per 100 calories 18g 22g N/A
Calories per 10 g protein 55kcal 46kcal N/A
Weight per 100 calories 81g 122g N/A
Unsaturated / Saturated Fat ratio 2.8 2.5 N/A
Calcium 19mg 16mg 0%
Manganese 0.019mg 0.015mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.255mg 0.199mg 0%
Threonine 0.997mg 0.781mg 0%
Isoleucine 1.047mg 0.821mg 0%
Leucine 1.848mg 1.447mg 0%
Lysine 2.088mg 1.635mg 0%
Methionine 0.673mg 0.527mg 0%
Phenylalanine 0.887mg 0.695mg 0%
Valine 1.171mg 0.917mg 0%
Histidine 0.669mg 0.524mg 0%
Omega-3 - EPA 0.217g 0.064g N/A
Omega-3 - DHA 0.75g 0.12g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +27.6%
Contains more FatsFats +346.3%
Contains more OtherOther +206.7%
Contains more WaterWater +10.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +335.1%
Contains less Sat. FatSaturated fat -79.8%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.