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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.

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Mackerel vs Cod 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Cod
Contains more Iron +268.4%
Contains more Calcium +312.5%
Contains more Potassium +25.9%
Contains more Magnesium +87.5%
Contains more Copper +257.1%
Contains more Zinc +144.4%
Contains more Phosphorus +25.1%
Contains less Sodium -98.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 5% 37% 23% 10% 13% 87% 8%
Contains more Iron +268.4%
Contains more Calcium +312.5%
Contains more Potassium +25.9%
Contains more Magnesium +87.5%
Contains more Copper +257.1%
Contains more Zinc +144.4%
Contains more Phosphorus +25.1%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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 Vitamin B12 +1218.7%
Contains more Vitamin K +7700%
Contains more Folate +114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 3% 13% 27% 19% 15% 39% 9180% 57% 114% 1% 6%
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 Vitamin B12 +1218.7%
Contains more Vitamin K +7700%
Contains more Folate +114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
790
Cod
Mineral Summary Score
114
Mackerel
24
Cod

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
107%
Cod
Carbohydrates
0%
Mackerel
0%
Cod
Fats
116%
Mackerel
3%
Cod

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Cod
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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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 is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 52mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 4396mg)
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)

All nutrients comparison - raw data values

Nutrient Mackerel Cod Opinion
Calories 305 82 Mackerel
Protein 18.5 17.81 Mackerel
Fats 25.1 0.67 Mackerel
Vitamin C 0 1 Cod
Carbs 0 0
Cholesterol 95 43 Cod
Vitamin D 1006 36 Mackerel
Iron 1.4 0.38 Mackerel
Calcium 66 16 Mackerel
Potassium 520 413 Mackerel
Magnesium 60 32 Mackerel
Sugar 0 0
Fiber 0 0
Copper 0.1 0.028 Mackerel
Zinc 1.1 0.45 Mackerel
Starch
Phosphorus 254 203 Mackerel
Sodium 4450 54 Cod
Vitamin A 157 40 Mackerel
Vitamin E 2.38 0.64 Mackerel
Vitamin D 25.2 0.9 Mackerel
Vitamin B1 0.02 0.076 Cod
Vitamin B2 0.19 0.065 Mackerel
Vitamin B3 3.3 2.063 Mackerel
Vitamin B5 153 Cod
Vitamin B6 0.41 0.245 Mackerel
Vitamin B12 12 0.91 Mackerel
Vitamin K 7.8 0.1 Mackerel
Folate 15 7 Mackerel
Trans Fat
Saturated Fat 7.148 0.131 Cod
Monounsaturated Fat 8.32 0.094 Mackerel
Polyunsaturated fat 6.21 0.231 Mackerel
Tryptophan 0.199 Cod
Threonine 0.781 Cod
Isoleucine 0.821 Cod
Leucine 1.447 Cod
Lysine 1.635 Cod
Methionine 0.527 Cod
Phenylalanine 0.695 Cod
Valine 0.917 Cod
Histidine 0.524 Cod
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.