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  6. Mackerel vs. Cod

Mackerel vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between mackerel and cod?

  • Cod has less vitamin B12, vitamin D*, selenium, phosphorus, iron, vitamin E, and vitamin B6 than mackerel.
  • Mackerel's daily need coverage for vitamin B12 is 456% higher.
  • Mackerel has 57 times more sodium than cod. Mackerel has 4450mg of sodium, while cod has 78mg.

We used Fish, mackerel, salted and Fish, cod, Atlantic, cooked, dry heat types in this comparison.

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +113.1%
Contains more IronIron +185.7%
Contains more CopperCopper +177.8%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +84.1%
Contains more SeleniumSelenium +95.2%
Contains less SodiumSodium -98.2%

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% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Cod
Cod
3
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%
Contains more Vitamin DVitamin D +2000%
Contains more Vitamin AVitamin A +235.7%
Contains more Vitamin EVitamin E +193.8%
Contains more Vitamin B2Vitamin B2 +140.5%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin B6Vitamin B6 +44.9%
Contains more Vitamin B12Vitamin B12 +1042.9%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +87.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +340%

All nutrients comparison - raw data values

Nutrient Mackerel Cod DV% diff.
Vitamin B12 12µg 1.05µg 456%
Sodium 4450mg 78mg 190%
Vitamin D* 1006 IU 46 IU 120%
Vitamin D 25.2µg 1.2µg 120%
Selenium 73.4µg 37.6µg 65%
Polyunsaturated fat 6.21g 0.292g 39%
Fats 25.1g 0.86g 37%
Saturated fat 7.148g 0.168g 32%
Monounsaturated fat 8.32g 0.124g 20%
Phosphorus 254mg 138mg 17%
Cholesterol 95mg 55mg 13%
Iron 1.4mg 0.49mg 11%
Calories 305kcal 105kcal 10%
Vitamin E 2.38mg 0.81mg 10%
Vitamin B6 0.41mg 0.283mg 10%
Protein 18.5g 22.83g 9%
Vitamin B2 0.19mg 0.079mg 9%
Potassium 520mg 244mg 8%
Copper 0.1mg 0.036mg 7%
Vitamin B1 0.02mg 0.088mg 6%
Vitamin K 7.8µg 0.1µg 6%
Calcium 66mg 14mg 5%
Zinc 1.1mg 0.58mg 5%
Vitamin B3 3.3mg 2.513mg 5%
Magnesium 60mg 42mg 4%
Vitamin A 47µg 14µg 4%
Vitamin B5 0.18mg 4%
Choline 101.6mg 83.7mg 3%
Folate 15µg 8µg 2%
Vitamin C 0mg 1mg 1%
Manganese 0.02mg 1%
Protein per 100 calories 6.1g 22g N/A
Calories per 10 g protein 165kcal 46kcal N/A
Weight per 100 calories 33g 95g N/A
Unsaturated / Saturated Fat ratio 2 2.5 N/A
Tryptophan 0.256mg 0%
Threonine 1.001mg 0%
Isoleucine 1.052mg 0%
Leucine 1.856mg 0%
Lysine 2.097mg 0%
Methionine 0.676mg 0%
Phenylalanine 0.891mg 0%
Valine 1.176mg 0%
Histidine 0.672mg 0%
Omega-3 - EPA 1.619g 0.004g N/A
Omega-3 - DHA 2.965g 0.154g N/A
Omega-3 - DPA 0.391g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +2818.6%
Contains more OtherOther +3335.9%
Contains more ProteinProtein +23.4%
Contains more WaterWater +76.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
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
Contains more Mono. FatMonounsaturated fat +6609.7%
Contains more Poly. FatPolyunsaturated fat +2026.7%
Contains less Sat. FatSaturated fat -97.6%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.