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Milkfish vs. Cod — In-Depth Nutrition Comparison

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How are Milkfish and Cod different?

  • Milkfish is richer in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Phosphorus, and Calcium, while Cod is higher in Selenium, and Vitamin B1.
  • Milkfish covers your daily need of Vitamin B12 93% more than Cod.
  • Milkfish contains 5 times more Vitamin B5 than Cod. Milkfish contains 0.865mg of Vitamin B5, while Cod contains 0.18mg.

Fish, milkfish, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat types were used in this article.

Infographic

Milkfish vs Cod infographic
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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.
:
4
Cod
Contains more Calcium +364.3%
Contains more Phosphorus +50.7%
Contains more Potassium +53.3%
Contains more Zinc +81%
Contains more Copper +22.2%
Contains more Manganese +30%
Contains more Iron +19.5%
Contains more Magnesium +10.5%
Contains less Sodium -15.2%
Contains more Selenium +132.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +364.3%
Contains more Phosphorus +50.7%
Contains more Potassium +53.3%
Contains more Zinc +81%
Contains more Copper +22.2%
Contains more Manganese +30%
Contains more Iron +19.5%
Contains more Magnesium +10.5%
Contains less Sodium -15.2%
Contains more Selenium +132.1%

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.
:
7
Cod
Contains more Vitamin A +131.9%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +72.4%
Contains more Folate +125%
Contains more Vitamin B12 +211.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +14.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 46% 1%
Contains more Vitamin A +131.9%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +72.4%
Contains more Folate +125%
Contains more Vitamin B12 +211.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +450%
Contains more Vitamin B2 +14.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Cod
Contains more Protein +15.3%
Contains more Fats +903.5%
Contains more Other +520.5%
Contains more Water +21.2%
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Protein +15.3%
Contains more Fats +903.5%
Contains more Other +520.5%
Contains more Water +21.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milkfish Cod Opinion
Protein 26.32g 22.83g Milkfish
Fats 8.63g 0.86g Milkfish
Calories 190kcal 105kcal Milkfish
Calcium 65mg 14mg Milkfish
Iron 0.41mg 0.49mg Cod
Magnesium 38mg 42mg Cod
Phosphorus 208mg 138mg Milkfish
Potassium 374mg 244mg Milkfish
Sodium 92mg 78mg Cod
Zinc 1.05mg 0.58mg Milkfish
Copper 0.044mg 0.036mg Milkfish
Manganese 0.026mg 0.02mg Milkfish
Selenium 16.2µg 37.6µg Cod
Vitamin A 109IU 47IU Milkfish
Vitamin A RAE 33µg 14µg Milkfish
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.016mg 0.088mg Cod
Vitamin B2 0.069mg 0.079mg Cod
Vitamin B3 8.256mg 2.513mg Milkfish
Vitamin B5 0.865mg 0.18mg Milkfish
Vitamin B6 0.488mg 0.283mg Milkfish
Folate 18µg 8µg Milkfish
Vitamin B12 3.27µg 1.05µg Milkfish
Choline 83.7mg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.295mg 0.256mg Milkfish
Threonine 1.154mg 1.001mg Milkfish
Isoleucine 1.213mg 1.052mg Milkfish
Leucine 2.139mg 1.856mg Milkfish
Lysine 2.417mg 2.097mg Milkfish
Methionine 0.779mg 0.676mg Milkfish
Phenylalanine 1.028mg 0.891mg Milkfish
Valine 1.356mg 1.176mg Milkfish
Histidine 0.775mg 0.672mg Milkfish
Cholesterol 67mg 55mg Cod
Saturated Fat 0.168g Milkfish
Omega-3 - DHA 0.154g Cod
Omega-3 - EPA 0.004g Cod
Omega-3 - DPA 0.013g Cod
Monounsaturated Fat 0.124g Cod
Polyunsaturated fat 0.292g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milkfish 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
59%
Milkfish
31%
Cod
Minerals Daily Need Coverage Score
33%
Milkfish
38%
Cod

Comparison summary

Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 0.168g)
Which food is cheaper?
Milkfish
Milkfish is cheaper (difference - $1.3)
Which food is richer in minerals?
Milkfish
Milkfish is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.