Cod vs. Grouper — In-Depth Nutrition Comparison

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How are cod and grouper different?

Cod is richer in vitamin B12, vitamin B3, and vitamin B2, while grouper is higher in selenium, vitamin B5, iron, potassium, and vitamin B6.
Grouper covers your daily need for selenium, 17% more than cod.
Cod contains 13 times more vitamin B2 than grouper. Cod contains 0.079mg of vitamin B2, while grouper contains 0.006mg.

Fish, cod, Atlantic, cooked, dry heat and Fish, grouper, mixed species, cooked, dry heat types were used in this article.

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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

Grouper

Contains more MagnesiumMagnesium	+13.5%
Contains more ZincZinc	+13.7%
Contains more ManganeseManganese	+66.7%

Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+94.7%
Contains more IronIron	+132.7%
Contains more CopperCopper	+25%
Contains less SodiumSodium	-32.1%
Contains more SeleniumSelenium	+24.5%

~equal in Phosphorus ~143mg

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

Grouper

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+1216.7%
Contains more Vitamin B3Vitamin B3	+559.6%
Contains more Vitamin B12Vitamin B12	+52.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+257.1%
Contains more Vitamin B5Vitamin B5	+383.3%
Contains more Vitamin B6Vitamin B6	+23.7%
Contains more FolateFolate	+25%

~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37.6µg	46.8µg	17%
Vitamin B12	1.05µg	0.69µg	15%
Choline	83.7mg		15%
Vitamin B5	0.18mg	0.87mg	14%
Vitamin B3	2.513mg	0.381mg	13%
Iron	0.49mg	1.14mg	8%
Potassium	244mg	475mg	7%
Vitamin D*	46 IU		6%
Vitamin D	1.2µg		6%
Vitamin B2	0.079mg	0.006mg	6%
Vitamin E	0.81mg		5%
Vitamin B6	0.283mg	0.35mg	5%
Protein	22.83g	24.84g	4%
Vitamin A	14µg	50µg	4%
Cholesterol	55mg	47mg	3%
Calories	105kcal	118kcal	1%
Fats	0.86g	1.3g	1%
Vitamin C	1mg	0mg	1%
Magnesium	42mg	37mg	1%
Calcium	14mg	21mg	1%
Copper	0.036mg	0.045mg	1%
Zinc	0.58mg	0.51mg	1%
Phosphorus	138mg	143mg	1%
Sodium	78mg	53mg	1%
Vitamin B1	0.088mg	0.081mg	1%
Folate	8µg	10µg	1%
Saturated fat	0.168g	0.299g	1%
Polyunsaturated fat	0.292g	0.403g	1%
Protein per 100 calories	22g	21g	N/A
Calories per 10 g protein	46kcal	48kcal	N/A
Weight per 100 calories	95g	85g	N/A
Manganese	0.02mg	0.012mg	0%
Vitamin K	0.1µg		0%
Monounsaturated fat	0.124g	0.268g	0%
Tryptophan	0.256mg	0.278mg	0%
Threonine	1.001mg	1.089mg	0%
Isoleucine	1.052mg	1.145mg	0%
Leucine	1.856mg	2.019mg	0%
Lysine	2.097mg	2.282mg	0%
Methionine	0.676mg	0.735mg	0%
Phenylalanine	0.891mg	0.97mg	0%
Valine	1.176mg	1.28mg	0%
Histidine	0.672mg	0.731mg	0%
Omega-3 - EPA	0.004g	0.035g	N/A
Omega-3 - DHA	0.154g	0.213g	N/A
Omega-3 - DPA	0.013g	0.017g	N/A