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Fish, halibut, Atlantic and Pacific, raw vs. Cod — In-Depth Nutrition Comparison

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Important differences between fish, halibut, Atlantic and Pacific, raw and cod

  • Cod has less vitamin B3, vitamin D, vitamin B6, selenium, phosphorus, and potassium.
  • Fish, halibut, Atlantic, and Pacific, raw's daily need coverage for vitamin B3 is 25% more.
  • Fish, halibut, Atlantic,, and Pacific, raw has 4 times more vitamin D than cod. Fish, halibut, Atlantic,, and Pacific, raw has 190IU of vitamin D, while cod has 46IU.

The food varieties used in the comparison are Fish, halibut, Atlantic and Pacific, raw and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Fish, halibut, Atlantic and Pacific, raw 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 16% 2.1% 38% 6% 7.7% 9.8% 101% 8.9% 1.4% 249%
Cod
Cod
6
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%
Contains more PotassiumPotassium +78.3%
Contains more PhosphorusPhosphorus +71%
Contains less SodiumSodium -12.8%
Contains more SeleniumSelenium +21.3%
Contains more MagnesiumMagnesium +82.6%
Contains more CalciumCalcium +100%
Contains more IronIron +206.3%
Contains more CopperCopper +56.5%
Contains more ZincZinc +61.1%
Contains more ManganeseManganese +81.8%

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 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% 6.7% 12% 71% 13% 6.9% 122% 21% 126% 138% 0% 9% 34%
Cod
Cod
6
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%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin DVitamin D +291.7%
Contains more Vitamin B3Vitamin B3 +159.2%
Contains more Vitamin B5Vitamin B5 +90.6%
Contains more Vitamin B6Vitamin B6 +93.6%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +32.8%
Contains more Vitamin B1Vitamin B1 +76%
Contains more Vitamin B2Vitamin B2 +163.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +35.4%
~equal in Vitamin B12 ~1.05µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 80%
Protein: 18.56 g
Fats: 1.33 g
Carbs: 0 g
Water: 80.34 g
Other: 0 g
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +54.7%
Contains more ProteinProtein +23%
~equal in Carbs ~0g
~equal in Water ~75.92g
~equal in Other ~0.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 45% 28%
Saturated fat: Sat. Fat 0.292 g
Monounsaturated fat: Mono. Fat 0.471 g
Polyunsaturated fat: Poly. Fat 0.29 g
Cod
Cod
2
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +279.8%
Contains less Sat. FatSaturated fat -42.5%
~equal in Polyunsaturated fat ~0.292g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish, halibut, Atlantic and Pacific, raw Cod
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fish, halibut, Atlantic and Pacific, raw Cod DV% diff.
Vitamin B3 6.513mg 2.513mg 25%
Vitamin B6 0.548mg 0.283mg 20%
Vitamin D 4.7µg 1.2µg 18%
Vitamin D 190IU 46IU 18%
Selenium 45.6µg 37.6µg 15%
Phosphorus 236mg 138mg 14%
Protein 18.56g 22.83g 9%
Potassium 435mg 244mg 6%
Magnesium 23mg 42mg 5%
Choline 61.8mg 83.7mg 4%
Iron 0.16mg 0.49mg 4%
Vitamin B2 0.03mg 0.079mg 4%
Vitamin B1 0.05mg 0.088mg 3%
Vitamin B5 0.343mg 0.18mg 3%
Vitamin B12 1.1µg 1.05µg 2%
Zinc 0.36mg 0.58mg 2%
Cholesterol 49mg 55mg 2%
Saturated fat 0.292g 0.168g 1%
Monounsaturated fat 0.471g 0.124g 1%
Folate 12µg 8µg 1%
Calories 91kcal 105kcal 1%
Vitamin E 0.61mg 0.81mg 1%
Vitamin A 20µg 14µg 1%
Copper 0.023mg 0.036mg 1%
Calcium 7mg 14mg 1%
Vitamin C 0mg 1mg 1%
Fats 1.33g 0.86g 1%
Sodium 68mg 78mg 0%
Manganese 0.011mg 0.02mg 0%
Vitamin K 0µg 0.1µg 0%
Polyunsaturated fat 0.29g 0.292g 0%
Tryptophan 0.233mg 0.256mg 0%
Threonine 0.912mg 1.001mg 0%
Isoleucine 0.959mg 1.052mg 0%
Leucine 1.692mg 1.856mg 0%
Lysine 1.911mg 2.097mg 0%
Methionine 0.616mg 0.676mg 0%
Phenylalanine 0.813mg 0.891mg 0%
Valine 1.072mg 1.176mg 0%
Histidine 0.613mg 0.672mg 0%
Omega-3 - EPA 0.066g 0.004g N/A
Omega-3 - DHA 0.128g 0.154g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.016g 0.013g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, halibut, Atlantic and Pacific, raw Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
43%
Fish, halibut, Atlantic and Pacific, raw
30%
Cod
Minerals Daily Need Coverage Score
44%
Fish, halibut, Atlantic and Pacific, raw
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Fish, halibut, Atlantic and Pacific, raw
Fish, halibut, Atlantic and Pacific, raw is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Fish, halibut, Atlantic and Pacific, raw
Fish, halibut, Atlantic and Pacific, raw contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Fish, halibut, Atlantic and Pacific, raw
Fish, halibut, Atlantic and Pacific, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, halibut, Atlantic and Pacific, raw
Fish, halibut, Atlantic and Pacific, raw is cheaper (difference - $1.3)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.124g)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Fish, halibut, Atlantic and Pacific, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174200/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.