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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Cod
Cod
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more MagnesiumMagnesium +131%
Contains more PotassiumPotassium +64.3%
Contains more IronIron +220.4%
Contains more CopperCopper +161.1%
Contains more ZincZinc +62.1%
Contains more PhosphorusPhosphorus +101.4%
Contains more SeleniumSelenium +37.2%
~equal in Calcium ~14mg
~equal in Sodium ~78mg
~equal in Manganese ~0.02mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Cod
Cod
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +285.7%
Contains more Vitamin B1Vitamin B1 +80.7%
Contains more Vitamin B2Vitamin B2 +421.5%
Contains more Vitamin B3Vitamin B3 +172.6%
Contains more Vitamin B5Vitamin B5 +450%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin B12Vitamin B12 +1709.5%
Contains more Vitamin CVitamin C +150%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Mackerel Cod DV% diff.
Vitamin B12 19µg 1.05µg 748%
Vitamin B3 6.85mg 2.513mg 27%
Polyunsaturated fat 4.3g 0.292g 27%
Fats 17.81g 0.86g 26%
Vitamin B2 0.412mg 0.079mg 26%
Selenium 51.6µg 37.6µg 25%
Phosphorus 278mg 138mg 20%
Saturated fat 4.176g 0.168g 18%
Monounsaturated fat 7.006g 0.124g 17%
Vitamin B5 0.99mg 0.18mg 16%
Choline 83.7mg 15%
Iron 1.57mg 0.49mg 14%
Vitamin B6 0.46mg 0.283mg 14%
Magnesium 97mg 42mg 13%
Calories 262kcal 105kcal 8%
Cholesterol 75mg 55mg 7%
Copper 0.094mg 0.036mg 6%
Vitamin D 1.2µg 6%
Vitamin D 46IU 6%
Vitamin B1 0.159mg 0.088mg 6%
Potassium 401mg 244mg 5%
Vitamin E 0.81mg 5%
Vitamin A 54µg 14µg 4%
Zinc 0.94mg 0.58mg 3%
Protein 23.85g 22.83g 2%
Folate 2µg 8µg 2%
Vitamin C 0.4mg 1mg 1%
Calcium 15mg 14mg 0%
Sodium 83mg 78mg 0%
Manganese 0.02mg 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.267mg 0.256mg 0%
Threonine 1.045mg 1.001mg 0%
Isoleucine 1.099mg 1.052mg 0%
Leucine 1.938mg 1.856mg 0%
Lysine 2.19mg 2.097mg 0%
Methionine 0.706mg 0.676mg 0%
Phenylalanine 0.931mg 0.891mg 0%
Valine 1.228mg 1.176mg 0%
Histidine 0.702mg 0.672mg 0%
Omega-3 - EPA 0.504g 0.004g N/A
Omega-3 - DHA 0.699g 0.154g N/A
Omega-3 - DPA 0.106g 0.013g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +5550%
Contains more Poly. FatPolyunsaturated fat +1372.6%
Contains less Sat. FatSaturated fat -96%

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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.