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  6. Halibut raw vs. Cod

Halibut raw vs. Cod — In-Depth Nutrition Comparison

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The main differences between halibut raw and cod

  • Halibut raw is richer in vitamin D, vitamin B6, monounsaturated fat, and polyunsaturated fat, yet cod is richer in vitamin B3.
  • Daily need coverage for vitamin D for halibut raw is 175% higher.
  • Halibut raw contains 68 times more monounsaturated fat than cod. Halibut raw contains 8.378g of monounsaturated fat, while cod contains 0.124g.
  • Cod contains less saturated fat.

Food types used in this article are Fish, halibut, Greenland, raw and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Cod
Cod
5
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 IronIron +34.7%
Contains more PhosphorusPhosphorus +18.8%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +366.7%
Contains more CopperCopper +20%
Contains more ZincZinc +45%
Contains more ManganeseManganese +66.7%
~equal in Potassium ~244mg
~equal in Sodium ~78mg
~equal in Selenium ~37.6µg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Cod
Cod
6
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 +2183.3%
Contains more Vitamin B5Vitamin B5 +38.9%
Contains more Vitamin B6Vitamin B6 +48.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +11%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B3Vitamin B3 +67.5%
Contains more FolateFolate +700%
Contains more CholineCholine +35.4%
~equal in Vitamin A ~14µg
~equal in Vitamin B2 ~0.079mg
~equal in Vitamin B12 ~1.05µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Halibut raw Cod DV% diff.
Vitamin D 27.4µg 1.2µg 131%
Vitamin D 1097IU 46IU 131%
Monounsaturated fat 8.378g 0.124g 21%
Fats 13.84g 0.86g 20%
Protein 14.37g 22.83g 17%
Vitamin B6 0.42mg 0.283mg 11%
Saturated fat 2.419g 0.168g 10%
Polyunsaturated fat 1.367g 0.292g 7%
Vitamin B3 1.5mg 2.513mg 6%
Phosphorus 164mg 138mg 4%
Choline 61.8mg 83.7mg 4%
Calories 186kcal 105kcal 4%
Magnesium 26mg 42mg 4%
Cholesterol 46mg 55mg 3%
Zinc 0.4mg 0.58mg 2%
Folate 1µg 8µg 2%
Selenium 36.5µg 37.6µg 2%
Vitamin B1 0.06mg 0.088mg 2%
Vitamin B12 1µg 1.05µg 2%
Iron 0.66mg 0.49mg 2%
Potassium 268mg 244mg 1%
Vitamin C 0mg 1mg 1%
Calcium 3mg 14mg 1%
Vitamin B5 0.25mg 0.18mg 1%
Copper 0.03mg 0.036mg 1%
Vitamin E 0.73mg 0.81mg 1%
Sodium 80mg 78mg 0%
Vitamin A 14µg 14µg 0%
Manganese 0.012mg 0.02mg 0%
Vitamin B2 0.08mg 0.079mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.161mg 0.256mg 0%
Threonine 0.63mg 1.001mg 0%
Isoleucine 0.662mg 1.052mg 0%
Leucine 1.168mg 1.856mg 0%
Lysine 1.32mg 2.097mg 0%
Methionine 0.425mg 0.676mg 0%
Phenylalanine 0.561mg 0.891mg 0%
Valine 0.74mg 1.176mg 0%
Histidine 0.423mg 0.672mg 0%
Omega-3 - EPA 0.526g 0.004g N/A
Omega-3 - DHA 0.393g 0.154g N/A
Omega-3 - DPA 0.089g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +1509.3%
Contains more OtherOther +289.7%
Contains more ProteinProtein +58.9%
~equal in Carbs ~0g
~equal in Water ~75.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +6656.5%
Contains more Poly. FatPolyunsaturated fat +368.2%
Contains less Sat. FatSaturated fat -93.1%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.