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  6. Cod vs. Halibut

Cod vs. Halibut — In-Depth Nutrition Comparison

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Important differences between cod and halibut

  • Cod has less selenium, vitamin B6, phosphorus, monounsaturated fat, and polyunsaturated fat.
  • Halibut's daily need coverage for selenium is 17% more.
  • Cod is lower in saturated fat.

The food varieties used in the comparison are Fish, cod, Atlantic, cooked, dry heat and Fish, halibut, greenland, cooked, dry heat.

Infographic

Cod vs Halibut 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
5
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 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +250%
Contains more ZincZinc +13.7%
Contains less SodiumSodium -24.3%
Contains more ManganeseManganese +33.3%
Contains more PotassiumPotassium +41%
Contains more IronIron +73.5%
Contains more PhosphorusPhosphorus +52.2%
Contains more SeleniumSelenium +24.5%
~equal in Copper ~0.038mg

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
7
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% 6% 0% 18% 24% 36% 17% 112% 120% 0% 0.75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +71.4%
~equal in Vitamin B12 ~0.96µg

All nutrients comparison - raw data values

Nutrient Cod Halibut DV% diff.
Monounsaturated fat 0.124g 10.742g 27%
Fats 0.86g 17.74g 26%
Selenium 37.6µg 46.8µg 17%
Vitamin B6 0.283mg 0.485mg 16%
Choline 83.7mg 15%
Saturated fat 0.168g 3.102g 13%
Phosphorus 138mg 210mg 10%
Polyunsaturated fat 0.292g 1.753g 10%
Protein 22.83g 18.42g 9%
Calories 105kcal 239kcal 7%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Iron 0.49mg 0.85mg 5%
Vitamin E 0.81mg 5%
Vitamin B3 2.513mg 1.923mg 4%
Vitamin B12 1.05µg 0.96µg 4%
Potassium 244mg 344mg 3%
Magnesium 42mg 33mg 2%
Vitamin B2 0.079mg 0.103mg 2%
Vitamin B5 0.18mg 0.288mg 2%
Folate 8µg 1µg 2%
Vitamin C 1mg 0mg 1%
Cholesterol 55mg 59mg 1%
Calcium 14mg 4mg 1%
Zinc 0.58mg 0.51mg 1%
Sodium 78mg 103mg 1%
Vitamin B1 0.088mg 0.073mg 1%
Protein per 100 calories 22g 7.7g N/A
Calories per 10 g protein 46kcal 130kcal N/A
Weight per 100 calories 95g 42g N/A
Unsaturated / Saturated Fat ratio 2.5 4 N/A
Copper 0.036mg 0.038mg 0%
Vitamin A 14µg 18µg 0%
Manganese 0.02mg 0.015mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.256mg 0.206mg 0%
Threonine 1.001mg 0.808mg 0%
Isoleucine 1.052mg 0.849mg 0%
Leucine 1.856mg 1.497mg 0%
Lysine 2.097mg 1.692mg 0%
Methionine 0.676mg 0.545mg 0%
Phenylalanine 0.891mg 0.719mg 0%
Valine 1.176mg 0.949mg 0%
Histidine 0.672mg 0.542mg 0%
Omega-3 - EPA 0.004g 0.674g N/A
Omega-3 - DHA 0.154g 0.504g N/A
Omega-3 - DPA 0.013g 0.114g 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% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more ProteinProtein +23.9%
Contains more WaterWater +22.7%
Contains more FatsFats +1962.8%
Contains more OtherOther +402.6%
~equal in Carbs ~0g

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
20% 69% 11%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +8562.9%
Contains more Poly. FatPolyunsaturated fat +500.3%

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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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.