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Cod vs. Croaker — In-Depth Nutrition Comparison

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What are the differences between cod and croaker?

  • Croaker is richer than cod in vitamin B12, phosphorus, vitamin B5, vitamin B3, folate, and monounsaturated fat.
  • Croaker's daily need coverage for vitamin B12 is 44% more.
  • The amount of cholesterol in cod is lower.

We used Fish, cod, Atlantic, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded, and fried types in this article.

Infographic

Cod vs Croaker 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 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
Contains more ZincZinc +11.5%
Contains less SodiumSodium -77.6%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +39.3%
Contains more IronIron +75.5%
Contains more CopperCopper +80.6%
Contains more PhosphorusPhosphorus +57.2%
Contains more ManganeseManganese +300%
~equal in Magnesium ~42mg
~equal in Selenium ~38.8µg

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
4
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% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 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 0% 0% 7.7% 0% 23% 30% 81% 44% 60% 263% 0% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +64.3%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin B5Vitamin B5 +311.1%
Contains more Vitamin B12Vitamin B12 +100%
Contains more FolateFolate +325%
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B6 ~0.26mg

All nutrients comparison - raw data values

Nutrient Cod Croaker DV% diff.
Vitamin B12 1.05µg 2.1µg 44%
Fats 0.86g 12.67g 18%
Polyunsaturated fat 0.292g 2.917g 18%
Choline 83.7mg 15%
Saturated fat 0.168g 3.476g 15%
Monounsaturated fat 0.124g 5.32g 13%
Sodium 78mg 348mg 12%
Phosphorus 138mg 217mg 11%
Vitamin B3 2.513mg 4.3mg 11%
Vitamin B5 0.18mg 0.74mg 11%
Cholesterol 55mg 84mg 10%
Protein 22.83g 18.2g 9%
Folate 8µg 34µg 7%
Calories 105kcal 221kcal 6%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Iron 0.49mg 0.86mg 5%
Vitamin E 0.81mg 5%
Vitamin B2 0.079mg 0.13mg 4%
Carbs 0g 7.54g 3%
Potassium 244mg 340mg 3%
Copper 0.036mg 0.065mg 3%
Manganese 0.02mg 0.08mg 3%
Calcium 14mg 32mg 2%
Fiber 0g 0.4g 2%
Selenium 37.6µg 38.8µg 2%
Vitamin B6 0.283mg 0.26mg 2%
Vitamin C 1mg 0mg 1%
Zinc 0.58mg 0.52mg 1%
Vitamin A 14µg 23µg 1%
Protein per 100 calories 22g 8.2g N/A
Calories per 10 g protein 46kcal 121kcal N/A
Weight per 100 calories 95g 45g N/A
Unsaturated / Saturated Fat ratio 2.5 2.4 N/A
Net carbs 0g 7.14g N/A
Magnesium 42mg 42mg 0%
Vitamin B1 0.088mg 0.09mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.256mg 0.208mg 0%
Threonine 1.001mg 0.788mg 0%
Isoleucine 1.052mg 0.847mg 0%
Leucine 1.856mg 1.48mg 0%
Lysine 2.097mg 1.571mg 0%
Methionine 0.676mg 0.525mg 0%
Phenylalanine 0.891mg 0.742mg 0%
Valine 1.176mg 0.947mg 0%
Histidine 0.672mg 0.525mg 0%
Omega-3 - EPA 0.004g 0.113g N/A
Omega-3 - DHA 0.154g 0.089g N/A
Omega-3 - DPA 0.013g 0.079g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more ProteinProtein +25.4%
Contains more WaterWater +27%
Contains more FatsFats +1373.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +369.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
30% 45% 25%
Saturated fat: Sat. Fat 3.476 g
Monounsaturated fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +4190.3%
Contains more Poly. FatPolyunsaturated fat +899%

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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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients
  2. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.