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Sunfish vs. Cod — In-Depth Nutrition Comparison

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The main differences between sunfish and cod

  • Sunfish is richer in vitamin B12, copper, manganese, vitamin B5, phosphorus, iron, and zinc, yet cod is richer in selenium and vitamin B6.
  • Daily need coverage for vitamin B12 for sunfish is 53% higher.
  • Sunfish contains 45 times more manganese than cod. Sunfish contains 0.897mg of manganese, while cod contains 0.02mg.
  • Cod contains less cholesterol.

Food types used in this article are Fish, sunfish, pumpkin seed, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Sunfish 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% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more CalciumCalcium +635.7%
Contains more PotassiumPotassium +84%
Contains more IronIron +214.3%
Contains more CopperCopper +969.4%
Contains more ZincZinc +243.1%
Contains more PhosphorusPhosphorus +67.4%
Contains more ManganeseManganese +4385%
Contains more MagnesiumMagnesium +10.5%
Contains less SodiumSodium -24.3%
Contains more SeleniumSelenium +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.
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% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Cod
Cod
6
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% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +21.4%
Contains more Vitamin B5Vitamin B5 +380.6%
Contains more Vitamin B12Vitamin B12 +120%
Contains more FolateFolate +112.5%
Contains more Vitamin B3Vitamin B3 +71.9%
Contains more Vitamin B6Vitamin B6 +105.1%
~equal in Vitamin C ~1mg
~equal in Vitamin B1 ~0.088mg
~equal in Vitamin B2 ~0.079mg

All nutrients comparison - raw data values

Nutrient Sunfish Cod DV% diff.
Vitamin B12 2.31µg 1.05µg 53%
Copper 0.385mg 0.036mg 39%
Selenium 16.2µg 37.6µg 39%
Manganese 0.897mg 0.02mg 38%
Choline 83.7mg 15%
Vitamin B5 0.865mg 0.18mg 14%
Iron 1.54mg 0.49mg 13%
Zinc 1.99mg 0.58mg 13%
Phosphorus 231mg 138mg 13%
Vitamin B6 0.138mg 0.283mg 11%
Cholesterol 86mg 55mg 10%
Calcium 103mg 14mg 9%
Vitamin B3 1.462mg 2.513mg 7%
Potassium 449mg 244mg 6%
Vitamin D 46IU 6%
Vitamin D 1.2µg 6%
Vitamin E 0.81mg 5%
Protein 24.87g 22.83g 4%
Folate 17µg 8µg 2%
Magnesium 38mg 42mg 1%
Sodium 103mg 78mg 1%
Calories 114kcal 105kcal 0%
Fats 0.9g 0.86g 0%
Vitamin C 1mg 1mg 0%
Vitamin A 17µg 14µg 0%
Vitamin B1 0.092mg 0.088mg 0%
Vitamin B2 0.085mg 0.079mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.178g 0.168g 0%
Monounsaturated fat 0.15g 0.124g 0%
Polyunsaturated fat 0.315g 0.292g 0%
Tryptophan 0.279mg 0.256mg 0%
Threonine 1.09mg 1.001mg 0%
Isoleucine 1.146mg 1.052mg 0%
Leucine 2.022mg 1.856mg 0%
Lysine 2.284mg 2.097mg 0%
Methionine 0.736mg 0.676mg 0%
Phenylalanine 0.971mg 0.891mg 0%
Valine 1.281mg 1.176mg 0%
Histidine 0.732mg 0.672mg 0%
Omega-3 - EPA 0.047g 0.004g N/A
Omega-3 - DHA 0.092g 0.154g N/A
Omega-3 - DPA 0.042g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more OtherOther +30.8%
~equal in Protein ~22.83g
~equal in Fats ~0.86g
~equal in Carbs ~0g
~equal in Water ~75.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +21%
~equal in Saturated fat ~0.168g
~equal in Polyunsaturated fat ~0.292g

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.