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Pacific saury vs Cod - In-Depth Nutrition Comparison

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What are the differences between Pacific saury and Cod?

  • Pacific saury is higher in Vitamin B12, Vitamin D and Manganese, yet Cod is higher in Vitamin B5, Selenium and Vitamin B6.
  • Cod's daily need coverage for Vitamin B5 is 3045% more.
  • Pacific saury has 16 times more Manganese than Cod. While Pacific saury has 0.24mg of Manganese, Cod has only 0.015mg.

We used Fish, pike, northern, raw and Fish, cod, Atlantic, raw types in this article.

Infographic

Pacific saury 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pacific saury
Pacific saury
6
:
2
Cod
Cod
Contains more Iron +44.7%
Contains more Calcium +256.3%
Contains more Copper +82.1%
Contains more Zinc +48.9%
Contains less Sodium -27.8%
Contains more Potassium +59.5%
Equal in Magnesium - 32
Equal in Phosphorus - 203
Pacific saury
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 18% 23% 23% 17% 19% 95% 6%
Cod
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 5% 37% 23% 10% 13% 87% 8%
Contains more Iron +44.7%
Contains more Calcium +256.3%
Contains more Copper +82.1%
Contains more Zinc +48.9%
Contains less Sodium -27.8%
Contains more Potassium +59.5%
Equal in Magnesium - 32
Equal in Phosphorus - 203

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
Pacific saury
Pacific saury
6
:
5
Cod
Cod
Contains more Vitamin C +280%
Contains more Vitamin A +75%
Contains more Vitamin D +177.8%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B12 +119.8%
Contains more Folate +114.3%
Contains more Vitamin E +220%
Contains more Vitamin B1 +31%
Contains more Vitamin B5 +20300%
Contains more Vitamin B6 +109.4%
Equal in Vitamin B2 - 0.065
Equal in Vitamin K - 0.1
Pacific saury
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 5% 4% 75% 15% 15% 44% 45% 27% 251% 1% 12%
Cod
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 3% 13% 27% 19% 15% 39% 9180% 57% 114% 1% 6%
Contains more Vitamin C +280%
Contains more Vitamin A +75%
Contains more Vitamin D +177.8%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B12 +119.8%
Contains more Folate +114.3%
Contains more Vitamin E +220%
Contains more Vitamin B1 +31%
Contains more Vitamin B5 +20300%
Contains more Vitamin B6 +109.4%
Equal in Vitamin B2 - 0.065
Equal in Vitamin K - 0.1

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
42
Pacific saury
790
Cod
Mineral Summary Score
27
Pacific saury
24
Cod

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
116%
Pacific saury
107%
Cod
Carbohydrates
0%
Pacific saury
0%
Cod
Fats
3%
Pacific saury
3%
Cod

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pacific saury Cod
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pacific saury Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $1.3)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pacific saury Cod Opinion
Calories 88 82 Pacific saury
Protein 19.26 17.81 Pacific saury
Fats 0.69 0.67 Pacific saury
Vitamin C 3.8 1 Pacific saury
Carbs 0 0
Cholesterol 39 43 Pacific saury
Vitamin D 99 36 Pacific saury
Iron 0.55 0.38 Pacific saury
Calcium 57 16 Pacific saury
Potassium 259 413 Cod
Magnesium 31 32 Cod
Sugars 0 0
Fiber 0 0
Copper 0.051 0.028 Pacific saury
Zinc 0.67 0.45 Pacific saury
Starch
Phosphorus 220 203 Pacific saury
Sodium 39 54 Pacific saury
Vitamin A 70 40 Pacific saury
Vitamin E 0.2 0.64 Cod
Vitamin D 2.5 0.9 Pacific saury
Vitamin B1 0.058 0.076 Cod
Vitamin B2 0.063 0.065 Cod
Vitamin B3 2.3 2.063 Pacific saury
Vitamin B5 0.75 153 Cod
Vitamin B6 0.117 0.245 Cod
Vitamin B12 2 0.91 Pacific saury
Vitamin K 0.1 0.1
Folate 15 7 Pacific saury
Trans Fat
Saturated Fat 0.118 0.131 Pacific saury
Monounsaturated Fat 0.157 0.094 Pacific saury
Polyunsaturated fat 0.202 0.231 Cod
Tryptophan 0.216 0.199 Pacific saury
Threonine 0.844 0.781 Pacific saury
Isoleucine 0.887 0.821 Pacific saury
Leucine 1.565 1.447 Pacific saury
Lysine 1.768 1.635 Pacific saury
Methionine 0.57 0.527 Pacific saury
Phenylalanine 0.752 0.695 Pacific saury
Valine 0.992 0.917 Pacific saury
Histidine 0.567 0.524 Pacific saury
Fructose

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 of the foods presented on this page can be found below.

  1. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.