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Halibut vs Cod - In-Depth Nutrition Comparison

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Summary of differences between Halibut and Cod

  • Halibut has more Vitamin D, Vitamin B6, Selenium, and Polyunsaturated fat, however Cod is higher in Vitamin B5, and Phosphorus.
  • Cod covers your daily need of Vitamin B5 3055% more than Halibut.
  • Halibut has 30 times more Vitamin D than Cod. While Halibut has 1097IU of Vitamin D, Cod has only 36IU.
  • Cod has less Saturated Fat.

These are the specific foods used in this comparison Fish, halibut, Greenland, raw and Fish, cod, Atlantic, raw.

Infographic

Halibut 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
:
6
Cod
Contains more Iron +73.7%
Contains more Calcium +433.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +23.8%
Contains more Potassium +54.1%
Contains less Sodium -32.5%
Contains more Zinc +12.5%
Equal in Copper - 0.028
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +73.7%
Contains more Calcium +433.3%
Contains more Magnesium +23.1%
Contains more Phosphorus +23.8%
Contains more Potassium +54.1%
Contains less Sodium -32.5%
Contains more Zinc +12.5%
Equal in Copper - 0.028

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
:
5
Cod
Contains more Vitamin A +17.5%
Contains more Vitamin E +14.1%
Contains more Vitamin D +2944.4%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B6 +71.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B5 +61100%
Contains more Folate +600%
Equal in Vitamin B12 - 0.91
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
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 +17.5%
Contains more Vitamin E +14.1%
Contains more Vitamin D +2944.4%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B6 +71.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B3 +37.5%
Contains more Vitamin B5 +61100%
Contains more Folate +600%
Equal in Vitamin B12 - 0.91
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Cod
Contains more Fats +1965.7%
Contains more Other +406.7%
Contains more Protein +23.9%
Contains more Water +15.6%
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Fats +1965.7%
Contains more Other +406.7%
Contains more Protein +23.9%
Contains more Water +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Cod
Contains more Monounsaturated Fat +8812.8%
Contains more Polyunsaturated fat +491.8%
Contains less Saturated Fat -94.6%
20% 69% 11%
Saturated Fat: 2.419 g
Monounsaturated Fat: 8.378 g
Polyunsaturated fat: 1.367 g
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +8812.8%
Contains more Polyunsaturated fat +491.8%
Contains less Saturated Fat -94.6%

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.
Halibut Cod
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut Cod Opinion
Protein 14.37g 17.81g Cod
Fats 13.84g 0.67g Halibut
Calories 186kcal 82kcal Halibut
Calcium 3mg 16mg Cod
Iron 0.66mg 0.38mg Halibut
Magnesium 26mg 32mg Cod
Phosphorus 164mg 203mg Cod
Potassium 268mg 413mg Cod
Sodium 80mg 54mg Cod
Zinc 0.4mg 0.45mg Cod
Copper 0.03mg 0.028mg Halibut
Vitamin A 47IU 40IU Halibut
Vitamin A RAE 14µg 12µg Halibut
Vitamin E 0.73mg 0.64mg Halibut
Vitamin D 1097IU 36IU Halibut
Vitamin D 27.4µg 0.9µg Halibut
Vitamin C 0mg 1mg Cod
Vitamin B1 0.06mg 0.076mg Cod
Vitamin B2 0.08mg 0.065mg Halibut
Vitamin B3 1.5mg 2.063mg Cod
Vitamin B5 0.25mg 153mg Cod
Vitamin B6 0.42mg 0.245mg Halibut
Folate 1µg 7µg Cod
Vitamin B12 1µg 0.91µg Halibut
Vitamin K 0.1µg 0.1µg
Tryptophan 0.161mg 0.199mg Cod
Threonine 0.63mg 0.781mg Cod
Isoleucine 0.662mg 0.821mg Cod
Leucine 1.168mg 1.447mg Cod
Lysine 1.32mg 1.635mg Cod
Methionine 0.425mg 0.527mg Cod
Phenylalanine 0.561mg 0.695mg Cod
Valine 0.74mg 0.917mg Cod
Histidine 0.423mg 0.524mg Cod
Cholesterol 46mg 43mg Cod
Saturated Fat 2.419g 0.131g Cod
Omega-3 - DHA 0.393g 0.12g Halibut
Omega-3 - EPA 0.526g 0.064g Halibut
Omega-3 - DPA 0.089g 0.01g Halibut
Monounsaturated Fat 8.378g 0.094g Halibut
Polyunsaturated fat 1.367g 0.231g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut 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
95%
Halibut
790%
Cod
Minerals Daily Need Coverage Score
21%
Halibut
24%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 2.288g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $3.7)
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)
Which food is richer in minerals?
?
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.
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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.