Mackerel vs. Cod — In-Depth Nutrition Comparison
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Important differences between mackerel and cod
- Mackerel has more vitamin B12, selenium, vitamin B3, vitamin B2, vitamin B6, magnesium, iron, and phosphorus; however, cod has more vitamin B5.
- Cod's daily need coverage for vitamin B5 is 3040% more.
- Mackerel has 32 times more Saturated Fat than cod. Mackerel has 4.176g of Saturated Fat, while cod has 0.131g.
- Cod is lower in saturated Fat.
The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Fish, cod, Atlantic, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +203.1% |
| Contains more IronIron | +313.2% |
| Contains more CopperCopper | +235.7% |
| Contains more ZincZinc | +108.9% |
| Contains more PhosphorusPhosphorus | +36.9% |
| Contains more ManganeseManganese | +33.3% |
| Contains more SeleniumSelenium | +55.9% |
| Contains less SodiumSodium | -34.9% |
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.
| Contains more Vitamin AVitamin A | +350% |
| Contains more Vitamin B1Vitamin B1 | +109.2% |
| Contains more Vitamin B2Vitamin B2 | +533.8% |
| Contains more Vitamin B3Vitamin B3 | +232% |
| Contains more Vitamin B6Vitamin B6 | +87.8% |
| Contains more Vitamin B12Vitamin B12 | +1987.9% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin B5Vitamin B5 | +15354.5% |
| Contains more FolateFolate | +250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.9% |
| Contains more FatsFats | +2558.2% |
| Contains more OtherOther | +1590% |
| Contains more WaterWater | +52.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +7353.2% |
| Contains more Poly. FatPolyunsaturated fat | +1761.5% |
| Contains less Sat. FatSaturated Fat | -96.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 262kcal | 82kcal |
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| Protein | 23.85g | 17.81g |
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| Fats | 17.81g | 0.67g |
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| Vitamin C | 0.4mg | 1mg |
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| Cholesterol | 75mg | 43mg |
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| Vitamin D | 36IU |
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| Magnesium | 97mg | 32mg |
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| Calcium | 15mg | 16mg |
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| Potassium | 401mg | 413mg |
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| Iron | 1.57mg | 0.38mg |
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| Copper | 0.094mg | 0.028mg |
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| Zinc | 0.94mg | 0.45mg |
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| Phosphorus | 278mg | 203mg |
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| Sodium | 83mg | 54mg |
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| Vitamin A | 180IU | 40IU |
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| Vitamin A | 54µg | 12µg |
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| Vitamin E | 0.64mg |
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| Vitamin D | 0.9µg |
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| Manganese | 0.02mg | 0.015mg |
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| Selenium | 51.6µg | 33.1µg |
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| Vitamin B1 | 0.159mg | 0.076mg |
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| Vitamin B2 | 0.412mg | 0.065mg |
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| Vitamin B3 | 6.85mg | 2.063mg |
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| Vitamin B5 | 0.99mg | 153mg |
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| Vitamin B6 | 0.46mg | 0.245mg |
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| Vitamin B12 | 19µg | 0.91µg |
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| Vitamin K | 0.1µg |
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| Folate | 2µg | 7µg |
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| Choline | 65.2mg |
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| Saturated Fat | 4.176g | 0.131g |
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| Monounsaturated Fat | 7.006g | 0.094g |
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| Polyunsaturated fat | 4.3g | 0.231g |
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| Tryptophan | 0.267mg | 0.199mg |
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| Threonine | 1.045mg | 0.781mg |
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| Isoleucine | 1.099mg | 0.821mg |
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| Leucine | 1.938mg | 1.447mg |
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| Lysine | 2.19mg | 1.635mg |
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| Methionine | 0.706mg | 0.527mg |
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| Phenylalanine | 0.931mg | 0.695mg |
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| Valine | 1.228mg | 0.917mg |
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| Histidine | 0.702mg | 0.524mg |
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| Omega-3 - EPA | 0.504g | 0.064g |
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| Omega-3 - DHA | 0.699g | 0.12g |
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| Omega-3 - DPA | 0.106g | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
217%
732%
Minerals Daily Need Coverage Score
64%
38%
Comparison summary
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Cod contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Cod is lower in Saturated Fat (difference - 4.045g)
Which food is cheaper?
Cod is cheaper (difference - $5.7)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
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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.