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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.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Fish, cod, Atlantic, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mackerel
Mackerel
5
:
3
Cod
Cod
Contains more Iron +313.2%
Contains more Magnesium +203.1%
Contains more Phosphorus +36.9%
Contains more Zinc +108.9%
Contains more Copper +235.7%
Contains less Sodium -34.9%
Equal in Calcium - 16
Equal in Potassium - 413
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +313.2%
Contains more Magnesium +203.1%
Contains more Phosphorus +36.9%
Contains more Zinc +108.9%
Contains more Copper +235.7%
Contains less Sodium -34.9%
Equal in Calcium - 16
Equal in Potassium - 413

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
Mackerel
Mackerel
6
:
6
Cod
Cod
Contains more Vitamin A +350%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +533.8%
Contains more Vitamin B3 +232%
Contains more Vitamin B6 +87.8%
Contains more Vitamin B12 +1987.9%
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Folate +250%
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +350%
Contains more Vitamin B1 +109.2%
Contains more Vitamin B2 +533.8%
Contains more Vitamin B3 +232%
Contains more Vitamin B6 +87.8%
Contains more Vitamin B12 +1987.9%
Contains more Vitamin C +150%
Contains more Vitamin B5 +15354.5%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Cod
Cod
Contains more Protein +33.9%
Contains more Fats +2558.2%
Contains more Other +1590%
Contains more Water +52.5%
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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +33.9%
Contains more Fats +2558.2%
Contains more Other +1590%
Contains more Water +52.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +7353.2%
Contains more Polyunsaturated fat +1761.5%
Contains less Saturated Fat -96.9%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +7353.2%
Contains more Polyunsaturated fat +1761.5%
Contains less Saturated Fat -96.9%

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
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 17.81g Mackerel
Fats 17.81g 0.67g Mackerel
Calories 262kcal 82kcal Mackerel
Calcium 15mg 16mg Cod
Iron 1.57mg 0.38mg Mackerel
Magnesium 97mg 32mg Mackerel
Phosphorus 278mg 203mg Mackerel
Potassium 401mg 413mg Cod
Sodium 83mg 54mg Cod
Zinc 0.94mg 0.45mg Mackerel
Copper 0.094mg 0.028mg Mackerel
Vitamin A 180IU 40IU Mackerel
Vitamin A RAE 54µg 12µg Mackerel
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 0.4mg 1mg Cod
Vitamin B1 0.159mg 0.076mg Mackerel
Vitamin B2 0.412mg 0.065mg Mackerel
Vitamin B3 6.85mg 2.063mg Mackerel
Vitamin B5 0.99mg 153mg Cod
Vitamin B6 0.46mg 0.245mg Mackerel
Folate 2µg 7µg Cod
Vitamin B12 19µg 0.91µg Mackerel
Vitamin K 0.1µg Cod
Tryptophan 0.267mg 0.199mg Mackerel
Threonine 1.045mg 0.781mg Mackerel
Isoleucine 1.099mg 0.821mg Mackerel
Leucine 1.938mg 1.447mg Mackerel
Lysine 2.19mg 1.635mg Mackerel
Methionine 0.706mg 0.527mg Mackerel
Phenylalanine 0.931mg 0.695mg Mackerel
Valine 1.228mg 0.917mg Mackerel
Histidine 0.702mg 0.524mg Mackerel
Cholesterol 75mg 43mg Cod
Saturated Fat 4.176g 0.131g Cod
Omega-3 - DHA 0.699g 0.12g Mackerel
Omega-3 - EPA 0.504g 0.064g Mackerel
Omega-3 - DPA 0.106g 0.01g Mackerel
Monounsaturated Fat 7.006g 0.094g Mackerel
Polyunsaturated fat 4.3g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
235%
Mackerel
790%
Cod
Minerals Daily Need Coverage Score
44%
Mackerel
24%
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 - 29mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 4.045g)
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

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/175120/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.