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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 from 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.
Contains more Calcium +781.3%
Contains more Iron +339.5%
Contains more Magnesium +18.8%
Contains more Phosphorus +32.5%
Contains more Potassium +20.8%
Contains more Zinc +75.6%
Contains more Copper +714.3%
Contains more Manganese +6740%
Contains less Sodium -16.9%
Contains more Selenium +104.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +781.3%
Contains more Iron +339.5%
Contains more Magnesium +18.8%
Contains more Phosphorus +32.5%
Contains more Potassium +20.8%
Contains more Zinc +75.6%
Contains more Copper +714.3%
Contains more Manganese +6740%
Contains less Sodium -16.9%
Contains more Selenium +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.
:
6
Cod
Contains more Vitamin A +102.5%
Contains more Vitamin B1 +310.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +35.8%
Contains more Folate +142.9%
Contains more Vitamin B12 +153.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +17587.9%
Contains more Vitamin B6 +77.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
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 +102.5%
Contains more Vitamin B1 +310.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +35.8%
Contains more Folate +142.9%
Contains more Vitamin B12 +153.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +17587.9%
Contains more Vitamin B6 +77.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +37.8%
Contains more Fats +132.8%
Contains more Other +43.3%
Contains more Water +10.5%
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +37.8%
Contains more Fats +132.8%
Contains more Other +43.3%
Contains more Water +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +301.1%
Contains more Polyunsaturated fat +148.1%
Contains less Saturated Fat -58.9%
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +301.1%
Contains more Polyunsaturated fat +148.1%
Contains less Saturated Fat -58.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury Cod Opinion
Protein 24.54g 17.81g Pacific saury
Fats 1.56g 0.67g Pacific saury
Calories 119kcal 82kcal Pacific saury
Calcium 141mg 16mg Pacific saury
Iron 1.67mg 0.38mg Pacific saury
Magnesium 38mg 32mg Pacific saury
Phosphorus 269mg 203mg Pacific saury
Potassium 499mg 413mg Pacific saury
Sodium 65mg 54mg Cod
Zinc 0.79mg 0.45mg Pacific saury
Copper 0.228mg 0.028mg Pacific saury
Manganese 1.026mg 0.015mg Pacific saury
Selenium 16.2µg 33.1µg Cod
Vitamin A 81IU 40IU Pacific saury
Vitamin A RAE 24µg 12µg Pacific saury
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.312mg 0.076mg Pacific saury
Vitamin B2 0.195mg 0.065mg Pacific saury
Vitamin B3 2.801mg 2.063mg Pacific saury
Vitamin B5 0.865mg 153mg Cod
Vitamin B6 0.138mg 0.245mg Cod
Folate 17µg 7µg Pacific saury
Vitamin B12 2.31µg 0.91µg Pacific saury
Vitamin K 0.1µg Cod
Tryptophan 0.275mg 0.199mg Pacific saury
Threonine 1.076mg 0.781mg Pacific saury
Isoleucine 1.131mg 0.821mg Pacific saury
Leucine 1.994mg 1.447mg Pacific saury
Lysine 2.254mg 1.635mg Pacific saury
Methionine 0.726mg 0.527mg Pacific saury
Phenylalanine 0.958mg 0.695mg Pacific saury
Valine 1.264mg 0.917mg Pacific saury
Histidine 0.722mg 0.524mg Pacific saury
Cholesterol 110mg 43mg Cod
Saturated Fat 0.319g 0.131g Cod
Omega-3 - DHA 0.288g 0.12g Pacific saury
Omega-3 - EPA 0.11g 0.064g Pacific saury
Omega-3 - DPA 0.049g 0.01g Pacific saury
Monounsaturated Fat 0.377g 0.094g Pacific saury
Polyunsaturated fat 0.573g 0.231g Pacific saury

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury 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 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
47%
Pacific saury
790%
Cod
Minerals Daily Need Coverage Score
62%
Pacific saury
38%
Cod

Comparison summary

Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $1.3)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.188g)
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. 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.