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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" 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
~equal in Calcium ~16mg
~equal in Potassium ~413mg

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
7
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% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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%

All nutrients comparison - raw data values

Nutrient Mackerel Cod DV% diff.
Vitamin B5 0.99mg 153mg 3040%
Vitamin B12 19µg 0.91µg 754%
Selenium 51.6µg 33.1µg 34%
Vitamin B3 6.85mg 2.063mg 30%
Polyunsaturated fat 4.3g 0.231g 27%
Vitamin B2 0.412mg 0.065mg 27%
Fats 17.81g 0.67g 26%
Saturated fat 4.176g 0.131g 18%
Monounsaturated fat 7.006g 0.094g 17%
Vitamin B6 0.46mg 0.245mg 17%
Magnesium 97mg 32mg 15%
Iron 1.57mg 0.38mg 15%
Choline 65.2mg 12%
Protein 23.85g 17.81g 12%
Cholesterol 75mg 43mg 11%
Phosphorus 278mg 203mg 11%
Calories 262kcal 82kcal 9%
Vitamin B1 0.159mg 0.076mg 7%
Copper 0.094mg 0.028mg 7%
Vitamin D 36IU 5%
Vitamin A 54µg 12µg 5%
Vitamin D 0.9µg 5%
Vitamin E 0.64mg 4%
Zinc 0.94mg 0.45mg 4%
Vitamin C 0.4mg 1mg 1%
Sodium 83mg 54mg 1%
Folate 2µg 7µg 1%
Calcium 15mg 16mg 0%
Potassium 401mg 413mg 0%
Manganese 0.02mg 0.015mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.267mg 0.199mg 0%
Threonine 1.045mg 0.781mg 0%
Isoleucine 1.099mg 0.821mg 0%
Leucine 1.938mg 1.447mg 0%
Lysine 2.19mg 1.635mg 0%
Methionine 0.706mg 0.527mg 0%
Phenylalanine 0.931mg 0.695mg 0%
Valine 1.228mg 0.917mg 0%
Histidine 0.702mg 0.524mg 0%
Omega-3 - EPA 0.504g 0.064g N/A
Omega-3 - DHA 0.699g 0.12g N/A
Omega-3 - DPA 0.106g 0.01g 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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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
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% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +7353.2%
Contains more Poly. FatPolyunsaturated fat +1761.5%
Contains less Sat. FatSaturated fat -96.9%

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/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.