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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
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
Pacific saury
Pacific saury
6
:
2
Cod
Cod
Contains more Calcium +256.3%
Contains more Iron +44.7%
Contains less Sodium -27.8%
Contains more Zinc +48.9%
Contains more Copper +82.1%
Contains more Potassium +59.5%
Equal in Magnesium - 32
Equal in Phosphorus - 203
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Calcium +256.3%
Contains more Iron +44.7%
Contains less Sodium -27.8%
Contains more Zinc +48.9%
Contains more Copper +82.1%
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 A +75%
Contains more Vitamin D +177.8%
Contains more Vitamin C +280%
Contains more Vitamin B3 +11.5%
Contains more Folate +114.3%
Contains more Vitamin B12 +119.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Cod
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 +75%
Contains more Vitamin D +177.8%
Contains more Vitamin C +280%
Contains more Vitamin B3 +11.5%
Contains more Folate +114.3%
Contains more Vitamin B12 +119.8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury
Pacific saury
3
:
1
Cod
Cod
Contains more Other +276.7%
Equal in Protein - 17.81
Equal in Fats - 0.67
Equal in Water - 81.22
Pacific saury
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Other +276.7%
Equal in Protein - 17.81
Equal in Fats - 0.67
Equal in Water - 81.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury
Pacific saury
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +67%
Contains more Polyunsaturated fat +14.4%
Pacific saury
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +67%
Contains more Polyunsaturated fat +14.4%

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.
Pacific saury 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 Pacific saury Cod Opinion
Protein 19.26g 17.81g Pacific saury
Fats 0.69g 0.67g Pacific saury
Calories 88kcal 82kcal Pacific saury
Calcium 57mg 16mg Pacific saury
Iron 0.55mg 0.38mg Pacific saury
Magnesium 31mg 32mg Cod
Phosphorus 220mg 203mg Pacific saury
Potassium 259mg 413mg Cod
Sodium 39mg 54mg Pacific saury
Zinc 0.67mg 0.45mg Pacific saury
Copper 0.051mg 0.028mg Pacific saury
Vitamin A 70IU 40IU Pacific saury
Vitamin A RAE 21µg 12µg Pacific saury
Vitamin E 0.2mg 0.64mg Cod
Vitamin D 99IU 36IU Pacific saury
Vitamin D 2.5µg 0.9µg Pacific saury
Vitamin C 3.8mg 1mg Pacific saury
Vitamin B1 0.058mg 0.076mg Cod
Vitamin B2 0.063mg 0.065mg Cod
Vitamin B3 2.3mg 2.063mg Pacific saury
Vitamin B5 0.75mg 153mg Cod
Vitamin B6 0.117mg 0.245mg Cod
Folate 15µg 7µg Pacific saury
Vitamin B12 2µg 0.91µg Pacific saury
Vitamin K 0.1µg 0.1µg
Tryptophan 0.216mg 0.199mg Pacific saury
Threonine 0.844mg 0.781mg Pacific saury
Isoleucine 0.887mg 0.821mg Pacific saury
Leucine 1.565mg 1.447mg Pacific saury
Lysine 1.768mg 1.635mg Pacific saury
Methionine 0.57mg 0.527mg Pacific saury
Phenylalanine 0.752mg 0.695mg Pacific saury
Valine 0.992mg 0.917mg Pacific saury
Histidine 0.567mg 0.524mg Pacific saury
Cholesterol 39mg 43mg Pacific saury
Saturated Fat 0.118g 0.131g Pacific saury
Omega-3 - DHA 0.074g 0.12g Cod
Omega-3 - EPA 0.033g 0.064g Cod
Omega-3 - DPA 0.014g 0.01g Pacific saury
Monounsaturated Fat 0.157g 0.094g Pacific saury
Polyunsaturated fat 0.202g 0.231g Cod

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 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
42%
Pacific saury
790%
Cod
Minerals Daily Need Coverage Score
27%
Pacific saury
24%
Cod

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 4mg)
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 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. 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.