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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.

Infographic

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 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 less Sodium -98.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
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 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 Folate +114.3%
Contains more Vitamin B12 +1218.7%
Contains more Vitamin K +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280%
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%
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%

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 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
Net carbs 0g 0g
Protein 18.5g 17.81g Mackerel
Fats 25.1g 0.67g Mackerel
Carbs 0g 0g
Calories 305kcal 82kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 157IU 40IU 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 mg 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 mg 0.199mg Cod
Threonine mg 0.781mg Cod
Isoleucine mg 0.821mg Cod
Leucine mg 1.447mg Cod
Lysine mg 1.635mg Cod
Methionine mg 0.527mg Cod
Phenylalanine mg 0.695mg Cod
Valine mg 0.917mg Cod
Histidine mg 0.524mg Cod
Cholesterol 95mg 43mg Cod
Trans Fat g g
Saturated Fat 7.148g 0.131g Cod
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

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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

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

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.