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Flatfish vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between flatfish and cod

  • Flatfish is higher in phosphorus, vitamin D, and vitamin B12, yet cod is higher in vitamin B6, selenium, vitamin B3, and vitamin B1.
  • Flatfish covers your daily phosphorus needs 24% more than cod.
  • Flatfish contains 5 times more sodium than cod. While flatfish contains 363mg of sodium, cod contains only 78mg.

Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Cod
Cod
8
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 CalciumCalcium +78.6%
Contains more PhosphorusPhosphorus +123.9%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +23.9%
Contains more IronIron +113%
Contains more CopperCopper +56.5%
Contains more ZincZinc +48.7%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +17.6%
Contains more SeleniumSelenium +15.3%

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 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin DVitamin D +191.7%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B12Vitamin B12 +24.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B1Vitamin B1 +238.5%
Contains more Vitamin B2Vitamin B2 +216%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B6Vitamin B6 +146.1%
Contains more FolateFolate +33.3%
~equal in Vitamin E ~0.81mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~83.7mg

All nutrients comparison - raw data values

Nutrient Flatfish Cod DV% diff.
Phosphorus 309mg 138mg 24%
Protein 15.24g 22.83g 15%
Vitamin B6 0.115mg 0.283mg 13%
Vitamin D 3.5µg 1.2µg 12%
Vitamin D 139IU 46IU 12%
Sodium 363mg 78mg 12%
Vitamin B12 1.31µg 1.05µg 11%
Selenium 32.6µg 37.6µg 9%
Vitamin B3 1.278mg 2.513mg 8%
Vitamin B1 0.026mg 0.088mg 5%
Magnesium 22mg 42mg 5%
Vitamin B2 0.025mg 0.079mg 4%
Iron 0.23mg 0.49mg 3%
Fats 2.37g 0.86g 2%
Saturated fat 0.542g 0.168g 2%
Zinc 0.39mg 0.58mg 2%
Calories 86kcal 105kcal 1%
Choline 79.9mg 83.7mg 1%
Monounsaturated fat 0.657g 0.124g 1%
Polyunsaturated fat 0.459g 0.292g 1%
Folate 6µg 8µg 1%
Vitamin B5 0.227mg 0.18mg 1%
Potassium 197mg 244mg 1%
Copper 0.023mg 0.036mg 1%
Calcium 25mg 14mg 1%
Vitamin C 0mg 1mg 1%
Cholesterol 56mg 55mg 0%
Vitamin E 0.77mg 0.81mg 0%
Vitamin A 12µg 14µg 0%
Manganese 0.017mg 0.02mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.256mg 0%
Threonine 0.719mg 1.001mg 0%
Isoleucine 0.754mg 1.052mg 0%
Leucine 1.335mg 1.856mg 0%
Lysine 1.561mg 2.097mg 0%
Methionine 0.56mg 0.676mg 0%
Phenylalanine 0.624mg 0.891mg 0%
Valine 0.8mg 1.176mg 0%
Histidine 0.374mg 0.672mg 0%
Omega-3 - EPA 0.168g 0.004g N/A
Omega-3 - DHA 0.132g 0.154g N/A
Omega-3 - DPA 0.034g 0.013g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 +175.6%
Contains more OtherOther +228.2%
Contains more ProteinProtein +49.8%
~equal in Carbs ~0g
~equal in Water ~75.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 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 +429.8%
Contains more Poly. FatPolyunsaturated fat +57.2%
Contains less Sat. FatSaturated fat -69%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.