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  6. Flatfish vs. Cod

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.
Flatfish
Flatfish
2
:
8
Cod
Cod
Contains more Calcium +78.6%
Contains more Phosphorus +123.9%
Contains more Iron +113%
Contains more Magnesium +90.9%
Contains more Potassium +23.9%
Contains less Sodium -78.5%
Contains more Zinc +48.7%
Contains more Copper +56.5%
Contains more Manganese +17.6%
Contains more Selenium +15.3%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +78.6%
Contains more Phosphorus +123.9%
Contains more Iron +113%
Contains more Magnesium +90.9%
Contains more Potassium +23.9%
Contains less Sodium -78.5%
Contains more Zinc +48.7%
Contains more Copper +56.5%
Contains more Manganese +17.6%
Contains more Selenium +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.
Flatfish
Flatfish
3
:
8
Cod
Cod
Contains more Vitamin D +191.7%
Contains more Vitamin B5 +26.1%
Contains more Vitamin B12 +24.8%
Contains more Vitamin A +27%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.5%
Contains more Vitamin B2 +216%
Contains more Vitamin B3 +96.6%
Contains more Vitamin B6 +146.1%
Contains more Folate +33.3%
Equal in Vitamin E - 0.81
Equal in Vitamin K - 0.1
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin D +191.7%
Contains more Vitamin B5 +26.1%
Contains more Vitamin B12 +24.8%
Contains more Vitamin A +27%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +238.5%
Contains more Vitamin B2 +216%
Contains more Vitamin B3 +96.6%
Contains more Vitamin B6 +146.1%
Contains more Folate +33.3%
Equal in Vitamin E - 0.81
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
3
:
1
Cod
Cod
Contains more Fats +175.6%
Contains more Other +228.2%
Contains more Protein +49.8%
Equal in Water - 75.92
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +175.6%
Contains more Other +228.2%
Contains more Protein +49.8%
Equal in Water - 75.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +429.8%
Contains more Polyunsaturated fat +57.2%
Contains less Saturated Fat -69%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +429.8%
Contains more Polyunsaturated fat +57.2%
Contains less Saturated Fat -69%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Cod
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Flatfish Cod Opinion
Protein 15.24g 22.83g Cod
Fats 2.37g 0.86g Flatfish
Calories 86kcal 105kcal Cod
Calcium 25mg 14mg Flatfish
Iron 0.23mg 0.49mg Cod
Magnesium 22mg 42mg Cod
Phosphorus 309mg 138mg Flatfish
Potassium 197mg 244mg Cod
Sodium 363mg 78mg Cod
Zinc 0.39mg 0.58mg Cod
Copper 0.023mg 0.036mg Cod
Manganese 0.017mg 0.02mg Cod
Selenium 32.6µg 37.6µg Cod
Vitamin A 37IU 47IU Cod
Vitamin A RAE 12µg 14µg Cod
Vitamin E 0.77mg 0.81mg Cod
Vitamin D 139IU 46IU Flatfish
Vitamin D 3.5µg 1.2µg Flatfish
Vitamin C 0mg 1mg Cod
Vitamin B1 0.026mg 0.088mg Cod
Vitamin B2 0.025mg 0.079mg Cod
Vitamin B3 1.278mg 2.513mg Cod
Vitamin B5 0.227mg 0.18mg Flatfish
Vitamin B6 0.115mg 0.283mg Cod
Folate 6µg 8µg Cod
Vitamin B12 1.31µg 1.05µg Flatfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.256mg Cod
Threonine 0.719mg 1.001mg Cod
Isoleucine 0.754mg 1.052mg Cod
Leucine 1.335mg 1.856mg Cod
Lysine 1.561mg 2.097mg Cod
Methionine 0.56mg 0.676mg Cod
Phenylalanine 0.624mg 0.891mg Cod
Valine 0.8mg 1.176mg Cod
Histidine 0.374mg 0.672mg Cod
Cholesterol 56mg 55mg Cod
Trans Fat 0.014g Cod
Saturated Fat 0.542g 0.168g Cod
Omega-3 - DHA 0.132g 0.154g Cod
Omega-3 - EPA 0.168g 0.004g Flatfish
Omega-3 - DPA 0.034g 0.013g Flatfish
Monounsaturated Fat 0.657g 0.124g Flatfish
Polyunsaturated fat 0.459g 0.292g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Flatfish
30%
Cod
Minerals Daily Need Coverage Score
43%
Flatfish
38%
Cod

Comparison summary

Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 285mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.374g)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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.