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  6. Cod vs. Rockfish

Cod vs. Rockfish — In-Depth Nutrition Comparison

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What are the main differences between cod and rockfish?

  • Cod is richer in vitamin B5, yet rockfish is richer in selenium, vitamin B12, vitamin D*, vitamin B2, phosphorus, and vitamin B3.
  • Cod's daily need coverage for vitamin B5 is 3052% higher.
  • Cod contains less cholesterol.

We used Fish, cod, Atlantic, raw and Fish, rockfish, Pacific, mixed species, cooked, dry heat types in this comparison.

Infographic

Cod vs Rockfish 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.
Cod
Cod
2
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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +15.4%
Contains more PotassiumPotassium +13.1%
Contains more CopperCopper +46.4%
Contains more PhosphorusPhosphorus +22.2%
Contains more SeleniumSelenium +130.2%
~equal in Magnesium ~33mg
~equal in Calcium ~17mg
~equal in Iron ~0.36mg
~equal in Zinc ~0.43mg

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.
Cod
Cod
6
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% 69% 1.7% 8.8% 6.8% 52% 54% 24% 56% 199% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B1Vitamin B1 +181.5%
Contains more Vitamin B5Vitamin B5 +37771.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +411.1%
Contains more Vitamin B2Vitamin B2 +247.7%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B12Vitamin B12 +74.7%
Contains more FolateFolate +42.9%
~equal in Vitamin B6 ~0.241mg

All nutrients comparison - raw data values

Nutrient Cod Rockfish DV% diff.
Vitamin B5 153mg 0.404mg 3052%
Selenium 33.1µg 76.2µg 78%
Vitamin B12 0.91µg 1.59µg 28%
Vitamin D 0.9µg 4.6µg 19%
Vitamin D* 36 IU 183 IU 18%
Vitamin B2 0.065mg 0.226mg 12%
Protein 17.81g 22.23g 9%
Cholesterol 43mg 61mg 6%
Phosphorus 203mg 248mg 6%
Vitamin B3 2.063mg 2.897mg 5%
Vitamin B1 0.076mg 0.027mg 4%
Potassium 413mg 467mg 2%
Sodium 54mg 89mg 2%
Choline 65.2mg 78.7mg 2%
Polyunsaturated fat 0.231g 0.485g 2%
Calories 82kcal 109kcal 1%
Fats 0.67g 1.62g 1%
Vitamin C 1mg 0mg 1%
Copper 0.028mg 0.041mg 1%
Vitamin A 12µg 5µg 1%
Vitamin E 0.64mg 0.44mg 1%
Folate 7µg 10µg 1%
Saturated fat 0.131g 0.42g 1%
Monounsaturated fat 0.094g 0.466g 1%
Protein per 100 calories 22g 20g N/A
Calories per 10 g protein 46kcal 49kcal N/A
Weight per 100 calories 122g 92g N/A
Magnesium 32mg 33mg 0%
Calcium 16mg 17mg 0%
Iron 0.38mg 0.36mg 0%
Zinc 0.45mg 0.43mg 0%
Manganese 0.015mg 0.013mg 0%
Vitamin B6 0.245mg 0.241mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.025g N/A
Tryptophan 0.199mg 0.296mg 0%
Threonine 0.781mg 1.014mg 0%
Isoleucine 0.821mg 1.06mg 0%
Leucine 1.447mg 1.835mg 0%
Lysine 1.635mg 2.188mg 0%
Methionine 0.527mg 0.707mg 0%
Phenylalanine 0.695mg 0.935mg 0%
Valine 0.917mg 1.106mg 0%
Histidine 0.524mg 0.502mg 0%
Omega-3 - EPA 0.064g 0.107g N/A
Omega-3 - DHA 0.12g 0.238g N/A
Omega-3 - DPA 0.01g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more ProteinProtein +24.8%
Contains more FatsFats +141.8%
Contains more OtherOther +393.3%
~equal in Carbs ~0g
~equal in Water ~74.67g

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
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +395.7%
Contains more Poly. FatPolyunsaturated fat +110%

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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.