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  6. Cod vs. Halibut raw

Cod vs. Halibut raw — In-Depth Nutrition Comparison

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Summary of differences between cod and halibut raw

  • Cod has more vitamin B5, protein, and phosphorus; however, halibut raw is higher in vitamin D*, fats, vitamin B6, and selenium.
  • Cod covers your daily need for vitamin B5 3055% more than halibut raw.
  • Cod has 2 times more potassium than halibut raw. While cod has 413mg of potassium, halibut raw has only 268mg.
  • Cod has less saturated fat.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Fish, halibut, Greenland, raw.

Infographic

Cod vs Halibut raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cod
Cod
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +54.1%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -32.5%
Contains more ManganeseManganese +25%
Contains more IronIron +73.7%
Contains more SeleniumSelenium +10.3%
~equal in Copper ~0.03mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 411% 4.7% 15% 15% 18% 28% 15% 97% 125% 0.25% 0.75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more Vitamin B5Vitamin B5 +61100%
Contains more FolateFolate +600%
Contains more Vitamin DVitamin D +2944.4%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +14.1%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B6Vitamin B6 +71.4%
~equal in Vitamin B12 ~1µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Halibut raw DV% diff.
Vitamin B5 153mg 0.25mg 3055%
Vitamin D* 36 IU 1097 IU 133%
Vitamin D 0.9µg 27.4µg 133%
Monounsaturated fat 0.094g 8.378g 21%
Fats 0.67g 13.84g 20%
Vitamin B6 0.245mg 0.42mg 13%
Saturated fat 0.131g 2.419g 10%
Polyunsaturated fat 0.231g 1.367g 8%
Protein 17.81g 14.37g 7%
Phosphorus 203mg 164mg 6%
Selenium 33.1µg 36.5µg 6%
Calories 82kcal 186kcal 5%
Potassium 413mg 268mg 4%
Iron 0.38mg 0.66mg 4%
Vitamin B3 2.063mg 1.5mg 4%
Vitamin B12 0.91µg 1µg 4%
Folate 7µg 1µg 2%
Vitamin C 1mg 0mg 1%
Cholesterol 43mg 46mg 1%
Magnesium 32mg 26mg 1%
Calcium 16mg 3mg 1%
Sodium 54mg 80mg 1%
Vitamin E 0.64mg 0.73mg 1%
Vitamin B1 0.076mg 0.06mg 1%
Vitamin B2 0.065mg 0.08mg 1%
Choline 65.2mg 61.8mg 1%
Protein per 100 calories 22g 7.7g N/A
Calories per 10 g protein 46kcal 129kcal N/A
Weight per 100 calories 122g 54g N/A
Unsaturated / Saturated Fat ratio 2.5 4 N/A
Copper 0.028mg 0.03mg 0%
Zinc 0.45mg 0.4mg 0%
Vitamin A 12µg 14µg 0%
Manganese 0.015mg 0.012mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.199mg 0.161mg 0%
Threonine 0.781mg 0.63mg 0%
Isoleucine 0.821mg 0.662mg 0%
Leucine 1.447mg 1.168mg 0%
Lysine 1.635mg 1.32mg 0%
Methionine 0.527mg 0.425mg 0%
Phenylalanine 0.695mg 0.561mg 0%
Valine 0.917mg 0.74mg 0%
Histidine 0.524mg 0.423mg 0%
Omega-3 (EPA) 0.064g 0.526g N/A
Omega-3 (DHA) 0.12g 0.393g N/A
Omega-3 (DPA) 0.01g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +23.9%
Contains more WaterWater +15.6%
Contains more FatsFats +1965.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +8812.8%
Contains more Poly. FatPolyunsaturated fat +491.8%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.