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  6. Mackerel vs. Cod

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

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.
Mackerel
Mackerel
8
:
2
Cod
Cod
Contains more Calcium +312.5%
Contains more Iron +268.4%
Contains more Magnesium +87.5%
Contains more Phosphorus +25.1%
Contains more Potassium +25.9%
Contains more Zinc +144.4%
Contains more Copper +257.1%
Contains more Selenium +121.8%
Contains less Sodium -98.8%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +312.5%
Contains more Iron +268.4%
Contains more Magnesium +87.5%
Contains more Phosphorus +25.1%
Contains more Potassium +25.9%
Contains more Zinc +144.4%
Contains more Copper +257.1%
Contains more Selenium +121.8%
Contains less Sodium -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.
Mackerel
Mackerel
9
:
3
Cod
Cod
Contains more Vitamin A +292.5%
Contains more Vitamin E +271.9%
Contains more Vitamin D +2700%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B6 +67.3%
Contains more Folate +114.3%
Contains more Vitamin B12 +1218.7%
Contains more Vitamin K +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +292.5%
Contains more Vitamin E +271.9%
Contains more Vitamin D +2700%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +60%
Contains more Vitamin B6 +67.3%
Contains more Folate +114.3%
Contains more Vitamin B12 +1218.7%
Contains more Vitamin K +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Cod
Cod
Contains more Fats +3646.3%
Contains more Other +4366.7%
Contains more Water +88.9%
Equal in Protein - 17.81
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Fats +3646.3%
Contains more Other +4366.7%
Contains more Water +88.9%
Equal in Protein - 17.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +8751.1%
Contains more Polyunsaturated fat +2588.3%
Contains less Saturated Fat -98.2%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +8751.1%
Contains more Polyunsaturated fat +2588.3%
Contains less Saturated 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.
Mackerel Cod
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cod Opinion
Protein 18.5g 17.81g Mackerel
Fats 25.1g 0.67g Mackerel
Calories 305kcal 82kcal Mackerel
Calcium 66mg 16mg Mackerel
Iron 1.4mg 0.38mg Mackerel
Magnesium 60mg 32mg Mackerel
Phosphorus 254mg 203mg Mackerel
Potassium 520mg 413mg Mackerel
Sodium 4450mg 54mg Cod
Zinc 1.1mg 0.45mg Mackerel
Copper 0.1mg 0.028mg Mackerel
Manganese 0.015mg Cod
Selenium 73.4µg 33.1µg Mackerel
Vitamin A 157IU 40IU Mackerel
Vitamin A RAE 47µg 12µg Mackerel
Vitamin E 2.38mg 0.64mg Mackerel
Vitamin D 1006IU 36IU Mackerel
Vitamin D 25.2µg 0.9µg Mackerel
Vitamin C 0mg 1mg Cod
Vitamin B1 0.02mg 0.076mg Cod
Vitamin B2 0.19mg 0.065mg Mackerel
Vitamin B3 3.3mg 2.063mg Mackerel
Vitamin B5 153mg Cod
Vitamin B6 0.41mg 0.245mg Mackerel
Folate 15µg 7µg Mackerel
Vitamin B12 12µg 0.91µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan 0.199mg Cod
Threonine 0.781mg Cod
Isoleucine 0.821mg Cod
Leucine 1.447mg Cod
Lysine 1.635mg Cod
Methionine 0.527mg Cod
Phenylalanine 0.695mg Cod
Valine 0.917mg Cod
Histidine 0.524mg Cod
Cholesterol 95mg 43mg Cod
Saturated Fat 7.148g 0.131g Cod
Omega-3 - DHA 2.965g 0.12g Mackerel
Omega-3 - EPA 1.619g 0.064g Mackerel
Omega-3 - DPA 0.391g 0.01g Mackerel
Monounsaturated Fat 8.32g 0.094g Mackerel
Polyunsaturated fat 6.21g 0.231g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
212%
Mackerel
790%
Cod
Minerals Daily Need Coverage Score
131%
Mackerel
38%
Cod

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 4396mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 52mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 7.017g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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/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.