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  6. Mackerel vs. Cod

Mackerel vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Cod

  • Cod has less Vitamin B12, Vitamin B3, Vitamin B2, Selenium, Phosphorus, Vitamin B5, Vitamin B6, Iron, and Magnesium than Mackerel.
  • Mackerel covers your daily need of Vitamin B12 748% more than Cod.
  • Mackerel has 25 times more Saturated Fat than Cod. While Mackerel has 4.176g of Saturated Fat, Cod has only 0.168g.

These are the specific foods used in this comparison Fish, mackerel, Atlantic, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

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
:
1
Cod
Cod
Contains more Iron +220.4%
Contains more Magnesium +131%
Contains more Phosphorus +101.4%
Contains more Potassium +64.3%
Contains more Zinc +62.1%
Contains more Copper +161.1%
Contains more Selenium +37.2%
Equal in Calcium - 14
Equal in Sodium - 78
Equal in Manganese - 0.02
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Iron +220.4%
Contains more Magnesium +131%
Contains more Phosphorus +101.4%
Contains more Potassium +64.3%
Contains more Zinc +62.1%
Contains more Copper +161.1%
Contains more Selenium +37.2%
Equal in Calcium - 14
Equal in Sodium - 78
Equal in Manganese - 0.02

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
7
:
5
Cod
Cod
Contains more Vitamin A +283%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B2 +421.5%
Contains more Vitamin B3 +172.6%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +62.5%
Contains more Vitamin B12 +1709.5%
Contains more Vitamin C +150%
Contains more Folate +300%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +283%
Contains more Vitamin B1 +80.7%
Contains more Vitamin B2 +421.5%
Contains more Vitamin B3 +172.6%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +62.5%
Contains more Vitamin B12 +1709.5%
Contains more Vitamin C +150%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Cod
Cod
Contains more Fats +1970.9%
Contains more Other +1200%
Contains more Water +42.5%
Equal in Protein - 22.83
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +1970.9%
Contains more Other +1200%
Contains more Water +42.5%
Equal in Protein - 22.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +5550%
Contains more Polyunsaturated fat +1372.6%
Contains less Saturated Fat -96%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +5550%
Contains more Polyunsaturated fat +1372.6%
Contains less Saturated Fat -96%

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
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cod Opinion
Protein 23.85g 22.83g Mackerel
Fats 17.81g 0.86g Mackerel
Calories 262kcal 105kcal Mackerel
Calcium 15mg 14mg Mackerel
Iron 1.57mg 0.49mg Mackerel
Magnesium 97mg 42mg Mackerel
Phosphorus 278mg 138mg Mackerel
Potassium 401mg 244mg Mackerel
Sodium 83mg 78mg Cod
Zinc 0.94mg 0.58mg Mackerel
Copper 0.094mg 0.036mg Mackerel
Manganese 0.02mg 0.02mg
Selenium 51.6µg 37.6µg Mackerel
Vitamin A 180IU 47IU Mackerel
Vitamin A RAE 54µg 14µg Mackerel
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 0.4mg 1mg Cod
Vitamin B1 0.159mg 0.088mg Mackerel
Vitamin B2 0.412mg 0.079mg Mackerel
Vitamin B3 6.85mg 2.513mg Mackerel
Vitamin B5 0.99mg 0.18mg Mackerel
Vitamin B6 0.46mg 0.283mg Mackerel
Folate 2µg 8µg Cod
Vitamin B12 19µg 1.05µg Mackerel
Vitamin K 0.1µg Cod
Tryptophan 0.267mg 0.256mg Mackerel
Threonine 1.045mg 1.001mg Mackerel
Isoleucine 1.099mg 1.052mg Mackerel
Leucine 1.938mg 1.856mg Mackerel
Lysine 2.19mg 2.097mg Mackerel
Methionine 0.706mg 0.676mg Mackerel
Phenylalanine 0.931mg 0.891mg Mackerel
Valine 1.228mg 1.176mg Mackerel
Histidine 0.702mg 0.672mg Mackerel
Cholesterol 75mg 55mg Cod
Saturated Fat 4.176g 0.168g Cod
Omega-3 - DHA 0.699g 0.154g Mackerel
Omega-3 - EPA 0.504g 0.004g Mackerel
Omega-3 - DPA 0.106g 0.013g Mackerel
Monounsaturated Fat 7.006g 0.124g Mackerel
Polyunsaturated fat 4.3g 0.292g 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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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
235%
Mackerel
30%
Cod
Minerals Daily Need Coverage Score
64%
Mackerel
38%
Cod

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 4.008g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/175120/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.