Mackerel vs. Cod — In-Depth Nutrition Comparison
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A recap on differences between mackerel and cod
- Cod has less vitamin B12, vitamin D, selenium, iron, vitamin B6, vitamin E, and vitamin B2.
- Mackerel covers your daily vitamin B12 needs 462% more than cod.
- Cod contains 82 times less sodium than mackerel. Mackerel contains 4450mg of sodium, while cod contains 54mg.
Food varieties used in this article are Fish, mackerel, salted and Fish, cod, Atlantic, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more CalciumCalcium | +312.5% |
| Contains more PotassiumPotassium | +25.9% |
| Contains more IronIron | +268.4% |
| Contains more CopperCopper | +257.1% |
| Contains more ZincZinc | +144.4% |
| Contains more PhosphorusPhosphorus | +25.1% |
| Contains more SeleniumSelenium | +121.8% |
| Contains less SodiumSodium | -98.8% |
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.
| Contains more Vitamin AVitamin A | +291.7% |
| Contains more Vitamin EVitamin E | +271.9% |
| Contains more Vitamin DVitamin D | +2700% |
| Contains more Vitamin B2Vitamin B2 | +192.3% |
| Contains more Vitamin B3Vitamin B3 | +60% |
| Contains more Vitamin B6Vitamin B6 | +67.3% |
| Contains more Vitamin B12Vitamin B12 | +1218.7% |
| Contains more Vitamin KVitamin K | +7700% |
| Contains more FolateFolate | +114.3% |
| Contains more CholineCholine | +55.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +280% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3646.3% |
| Contains more OtherOther | +4366.7% |
| Contains more WaterWater | +88.9% |
~equal in
Protein
~17.81g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8751.1% |
| Contains more Poly. FatPolyunsaturated fat | +2588.3% |
| Contains less Sat. FatSaturated fat | -98.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B5 | 153mg | 3060% | |
| Vitamin B12 | 12µg | 0.91µg | 462% |
| Sodium | 4450mg | 54mg | 191% |
| Vitamin D | 25.2µg | 0.9µg | 122% |
| Vitamin D | 1006IU | 36IU | 121% |
| Selenium | 73.4µg | 33.1µg | 73% |
| Polyunsaturated fat | 6.21g | 0.231g | 40% |
| Fats | 25.1g | 0.67g | 38% |
| Saturated fat | 7.148g | 0.131g | 32% |
| Monounsaturated fat | 8.32g | 0.094g | 21% |
| Cholesterol | 95mg | 43mg | 17% |
| Iron | 1.4mg | 0.38mg | 13% |
| Vitamin B6 | 0.41mg | 0.245mg | 13% |
| Vitamin E | 2.38mg | 0.64mg | 12% |
| Calories | 305kcal | 82kcal | 11% |
| Vitamin B2 | 0.19mg | 0.065mg | 10% |
| Vitamin B3 | 3.3mg | 2.063mg | 8% |
| Copper | 0.1mg | 0.028mg | 8% |
| Magnesium | 60mg | 32mg | 7% |
| Phosphorus | 254mg | 203mg | 7% |
| Choline | 101.6mg | 65.2mg | 7% |
| Zinc | 1.1mg | 0.45mg | 6% |
| Vitamin K | 7.8µg | 0.1µg | 6% |
| Vitamin B1 | 0.02mg | 0.076mg | 5% |
| Calcium | 66mg | 16mg | 5% |
| Vitamin A | 47µg | 12µg | 4% |
| Potassium | 520mg | 413mg | 3% |
| Folate | 15µg | 7µg | 2% |
| Manganese | 0.015mg | 1% | |
| Vitamin C | 0mg | 1mg | 1% |
| Protein | 18.5g | 17.81g | 1% |
| Tryptophan | 0.199mg | 0% | |
| Threonine | 0.781mg | 0% | |
| Isoleucine | 0.821mg | 0% | |
| Leucine | 1.447mg | 0% | |
| Lysine | 1.635mg | 0% | |
| Methionine | 0.527mg | 0% | |
| Phenylalanine | 0.695mg | 0% | |
| Valine | 0.917mg | 0% | |
| Histidine | 0.524mg | 0% | |
| Omega-3 - EPA | 1.619g | 0.064g | N/A |
| Omega-3 - DHA | 2.965g | 0.12g | N/A |
| Omega-3 - DPA | 0.391g | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
172%
731%
Minerals Daily Need Coverage Score
131%
38%
Comparison summary
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 52mg)
Which food contains less Sodium?
Cod contains less Sodium (difference - 4396mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 7.017g)
Which food is cheaper?
Cod is cheaper (difference - $5.7)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)