Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Sunfish
  5. Compare
  6. Sunfish vs. Cod

Sunfish vs. Cod — In-Depth Nutrition Comparison

Compare

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 from 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.
Sunfish
Sunfish
7
:
3
Cod
Cod
Contains more Calcium +635.7%
Contains more Iron +214.3%
Contains more Phosphorus +67.4%
Contains more Potassium +84%
Contains more Zinc +243.1%
Contains more Copper +969.4%
Contains more Manganese +4385%
Contains more Magnesium +10.5%
Contains less Sodium -24.3%
Contains more Selenium +132.1%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +635.7%
Contains more Iron +214.3%
Contains more Phosphorus +67.4%
Contains more Potassium +84%
Contains more Zinc +243.1%
Contains more Copper +969.4%
Contains more Manganese +4385%
Contains more Magnesium +10.5%
Contains less Sodium -24.3%
Contains more Selenium +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.
Sunfish
Sunfish
6
:
5
Cod
Cod
Contains more Vitamin A +23.4%
Contains more Vitamin B5 +380.6%
Contains more Folate +112.5%
Contains more Vitamin B12 +120%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B6 +105.1%
Equal in Vitamin C - 1
Equal in Vitamin B1 - 0.088
Equal in Vitamin B2 - 0.079
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +23.4%
Contains more Vitamin B5 +380.6%
Contains more Folate +112.5%
Contains more Vitamin B12 +120%
Contains more Vitamin B3 +71.9%
Contains more Vitamin B6 +105.1%
Equal in Vitamin C - 1
Equal in Vitamin B1 - 0.088
Equal in Vitamin B2 - 0.079

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunfish
Sunfish
3
:
1
Cod
Cod
Contains more Other +30.8%
Equal in Protein - 22.83
Equal in Fats - 0.86
Equal in Water - 75.92
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Other +30.8%
Equal in Protein - 22.83
Equal in Fats - 0.86
Equal in Water - 75.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunfish
Sunfish
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +21%
Equal in Saturated Fat - 0.168
Equal in Polyunsaturated fat - 0.292
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +21%
Equal in Saturated Fat - 0.168
Equal in Polyunsaturated fat - 0.292

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunfish 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 Sunfish Cod Opinion
Protein 24.87g 22.83g Sunfish
Fats 0.9g 0.86g Sunfish
Calories 114kcal 105kcal Sunfish
Calcium 103mg 14mg Sunfish
Iron 1.54mg 0.49mg Sunfish
Magnesium 38mg 42mg Cod
Phosphorus 231mg 138mg Sunfish
Potassium 449mg 244mg Sunfish
Sodium 103mg 78mg Cod
Zinc 1.99mg 0.58mg Sunfish
Copper 0.385mg 0.036mg Sunfish
Manganese 0.897mg 0.02mg Sunfish
Selenium 16.2µg 37.6µg Cod
Vitamin A 58IU 47IU Sunfish
Vitamin A RAE 17µg 14µg Sunfish
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 1mg
Vitamin B1 0.092mg 0.088mg Sunfish
Vitamin B2 0.085mg 0.079mg Sunfish
Vitamin B3 1.462mg 2.513mg Cod
Vitamin B5 0.865mg 0.18mg Sunfish
Vitamin B6 0.138mg 0.283mg Cod
Folate 17µg 8µg Sunfish
Vitamin B12 2.31µg 1.05µg Sunfish
Vitamin K 0.1µg Cod
Tryptophan 0.279mg 0.256mg Sunfish
Threonine 1.09mg 1.001mg Sunfish
Isoleucine 1.146mg 1.052mg Sunfish
Leucine 2.022mg 1.856mg Sunfish
Lysine 2.284mg 2.097mg Sunfish
Methionine 0.736mg 0.676mg Sunfish
Phenylalanine 0.971mg 0.891mg Sunfish
Valine 1.281mg 1.176mg Sunfish
Histidine 0.732mg 0.672mg Sunfish
Cholesterol 86mg 55mg Cod
Saturated Fat 0.178g 0.168g Cod
Omega-3 - DHA 0.092g 0.154g Cod
Omega-3 - EPA 0.047g 0.004g Sunfish
Omega-3 - DPA 0.042g 0.013g Sunfish
Monounsaturated Fat 0.15g 0.124g Sunfish
Polyunsaturated fat 0.315g 0.292g Sunfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Sunfish
Sunfish vs Tilefish raw
Tilefish raw
Sunfish
Sunfish vs Trout
Trout
Sunfish
Sunfish vs Turbot raw
Turbot raw
Cod
Cod vs Gefilte fish
Gefilte fish
Cod
Cod vs Haddock
Haddock
Cod
Cod vs Halibut raw
Halibut raw

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
39%
Sunfish
30%
Cod
Minerals Daily Need Coverage Score
66%
Sunfish
38%
Cod

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $1.3)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.01g)
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. 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.