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  6. Pacific saury vs. Cod

Pacific saury vs. Cod — In-Depth Nutrition Comparison

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How are pacific saury and cod different?

  • Pacific saury is higher in vitamin B12, manganese, copper, vitamin B1, iron, calcium, and vitamin B2; however, cod is richer in vitamin B5 and selenium.
  • Daily need coverage for vitamin B5 for cod is 3043% higher.
  • Pacific saury contains 68 times more manganese than cod. While pacific saury contains 1.026mg of manganese, cod contains only 0.015mg.
  • Cod has less cholesterol.

Fish, pike, walleye, cooked, dry heat and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Pacific saury 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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +781.3%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +339.5%
Contains more CopperCopper +714.3%
Contains more ZincZinc +75.6%
Contains more PhosphorusPhosphorus +32.5%
Contains more ManganeseManganese +6740%
Contains less SodiumSodium -16.9%
Contains more SeleniumSelenium +104.3%

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.
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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Cod
Cod
7
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% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +35.8%
Contains more Vitamin B12Vitamin B12 +153.8%
Contains more FolateFolate +142.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +17587.9%
Contains more Vitamin B6Vitamin B6 +77.5%

All nutrients comparison - raw data values

Nutrient Pacific saury Cod DV% diff.
Vitamin B5 0.865mg 153mg 3043%
Vitamin B12 2.31µg 0.91µg 58%
Manganese 1.026mg 0.015mg 44%
Selenium 16.2µg 33.1µg 31%
Cholesterol 110mg 43mg 22%
Copper 0.228mg 0.028mg 22%
Vitamin B1 0.312mg 0.076mg 20%
Iron 1.67mg 0.38mg 16%
Protein 24.54g 17.81g 13%
Calcium 141mg 16mg 13%
Choline 65.2mg 12%
Vitamin B2 0.195mg 0.065mg 10%
Phosphorus 269mg 203mg 9%
Vitamin B6 0.138mg 0.245mg 8%
Vitamin D 0.9µg 5%
Vitamin B3 2.801mg 2.063mg 5%
Vitamin D 36IU 5%
Vitamin E 0.64mg 4%
Potassium 499mg 413mg 3%
Folate 17µg 7µg 3%
Zinc 0.79mg 0.45mg 3%
Polyunsaturated fat 0.573g 0.231g 2%
Calories 119kcal 82kcal 2%
Vitamin A 24µg 12µg 1%
Magnesium 38mg 32mg 1%
Vitamin C 0mg 1mg 1%
Saturated fat 0.319g 0.131g 1%
Monounsaturated fat 0.377g 0.094g 1%
Fats 1.56g 0.67g 1%
Sodium 65mg 54mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.275mg 0.199mg 0%
Threonine 1.076mg 0.781mg 0%
Isoleucine 1.131mg 0.821mg 0%
Leucine 1.994mg 1.447mg 0%
Lysine 2.254mg 1.635mg 0%
Methionine 0.726mg 0.527mg 0%
Phenylalanine 0.958mg 0.695mg 0%
Valine 1.264mg 0.917mg 0%
Histidine 0.722mg 0.524mg 0%
Omega-3 - EPA 0.11g 0.064g N/A
Omega-3 - DHA 0.288g 0.12g N/A
Omega-3 - DPA 0.049g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +37.8%
Contains more FatsFats +132.8%
Contains more OtherOther +43.3%
Contains more WaterWater +10.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +301.1%
Contains more Poly. FatPolyunsaturated fat +148.1%
Contains less Sat. FatSaturated fat -58.9%

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.