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  6. Cod vs. Swordfish

Cod vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between cod and swordfish?

  • Cod is richer in vitamin B5, yet swordfish is richer in vitamin D*, selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin E.
  • Cod's daily need coverage for vitamin B5 is 3052% higher.
  • Cod contains less cholesterol.

We used Fish, cod, Atlantic, raw and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Cod vs Swordfish 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
3
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +166.7%
Contains less SodiumSodium -44.3%
Contains more ManganeseManganese +15.4%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +18.4%
Contains more CopperCopper +64.3%
Contains more ZincZinc +73.3%
Contains more PhosphorusPhosphorus +49.8%
Contains more SeleniumSelenium +106.9%
~equal in Magnesium ~35mg

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
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 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% 249% 14% 48% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +36590.6%
Contains more FolateFolate +250%
Contains more Vitamin DVitamin D +1744.4%
Contains more Vitamin AVitamin A +258.3%
Contains more Vitamin EVitamin E +276.6%
Contains more Vitamin B1Vitamin B1 +17.1%
Contains more Vitamin B3Vitamin B3 +348.6%
Contains more Vitamin B6Vitamin B6 +151%
Contains more Vitamin B12Vitamin B12 +78%
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Swordfish DV% diff.
Vitamin B5 153mg 0.417mg 3052%
Vitamin D* 36 IU 666 IU 79%
Vitamin D 0.9µg 16.6µg 79%
Selenium 33.1µg 68.5µg 64%
Vitamin B3 2.063mg 9.254mg 45%
Vitamin B12 0.91µg 1.62µg 30%
Vitamin B6 0.245mg 0.615mg 28%
Phosphorus 203mg 304mg 14%
Cholesterol 43mg 78mg 12%
Vitamin E 0.64mg 2.41mg 12%
Protein 17.81g 23.45g 11%
Fats 0.67g 7.93g 11%
Monounsaturated fat 0.094g 3.544g 9%
Saturated fat 0.131g 1.911g 8%
Polyunsaturated fat 0.231g 1.368g 8%
Calories 82kcal 172kcal 5%
Potassium 413mg 499mg 3%
Zinc 0.45mg 0.78mg 3%
Vitamin A 12µg 43µg 3%
Copper 0.028mg 0.046mg 2%
Sodium 54mg 97mg 2%
Choline 65.2mg 77.5mg 2%
Vitamin C 1mg 0mg 1%
Magnesium 32mg 35mg 1%
Calcium 16mg 6mg 1%
Iron 0.38mg 0.45mg 1%
Vitamin B1 0.076mg 0.089mg 1%
Folate 7µg 2µg 1%
Protein per 100 calories 22g 14g N/A
Calories per 10 g protein 46kcal 73kcal N/A
Weight per 100 calories 122g 58g N/A
Unsaturated / Saturated Fat ratio 2.5 2.6 N/A
Manganese 0.015mg 0.013mg 0%
Vitamin B2 0.065mg 0.063mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.199mg 0.265mg 0%
Threonine 0.781mg 1.035mg 0%
Isoleucine 0.821mg 1.088mg 0%
Leucine 1.447mg 1.919mg 0%
Lysine 1.635mg 2.168mg 0%
Methionine 0.527mg 0.699mg 0%
Phenylalanine 0.695mg 0.922mg 0%
Valine 0.917mg 1.216mg 0%
Histidine 0.524mg 0.695mg 0%
Omega-3 - EPA 0.064g 0.127g N/A
Omega-3 - DHA 0.12g 0.772g N/A
Omega-3 - DPA 0.01g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more WaterWater +19%
Contains more ProteinProtein +31.7%
Contains more FatsFats +1083.6%
Contains more OtherOther +20%
~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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +3670.2%
Contains more Poly. FatPolyunsaturated fat +492.2%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.