Cod vs. Surimi — In-Depth Nutrition Comparison

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A recap on the differences between cod and surimi

Cod is higher in vitamin B6, protein, selenium, vitamin B3, and vitamin B1, yet surimi is higher in vitamin B12 and phosphorus.
Surimi covers your daily vitamin B12 needs 23% more than cod.
Cod contains 11 times more vitamin B3 than surimi. While cod contains 2.513mg of vitamin B3, surimi contains only 0.22mg.
The amount of cholesterol in surimi is lower.
The glycemic index of cod is lower.

Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat and Fish, surimi.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cod

Surimi

Contains more CalciumCalcium	+55.6%
Contains more PotassiumPotassium	+117.9%
Contains more IronIron	+88.5%
Contains more CopperCopper	+12.5%
Contains more ZincZinc	+75.8%
Contains less SodiumSodium	-45.5%
Contains more ManganeseManganese	+81.8%
Contains more SeleniumSelenium	+33.8%

Contains more PhosphorusPhosphorus

+104.3%

~equal in Magnesium ~43mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cod

Surimi

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+28.6%
Contains more Vitamin B1Vitamin B1	+340%
Contains more Vitamin B2Vitamin B2	+276.2%
Contains more Vitamin B3Vitamin B3	+1042.3%
Contains more Vitamin B5Vitamin B5	+157.1%
Contains more Vitamin B6Vitamin B6	+843.3%
Contains more FolateFolate	+300%

Contains more Vitamin AVitamin A	+42.9%
Contains more Vitamin B12Vitamin B12	+52.4%

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.05µg	1.6µg	23%
Phosphorus	138mg	282mg	21%
Vitamin B6	0.283mg	0.03mg	19%
Selenium	37.6µg	28.1µg	17%
Protein	22.83g	15.18g	15%
Choline	83.7mg		15%
Vitamin B3	2.513mg	0.22mg	14%
Cholesterol	55mg	30mg	8%
Vitamin D*	46 IU		6%
Vitamin D	1.2µg		6%
Vitamin B1	0.088mg	0.02mg	6%
Potassium	244mg	112mg	4%
Vitamin B2	0.079mg	0.021mg	4%
Iron	0.49mg	0.26mg	3%
Sodium	78mg	143mg	3%
Carbs	0g	6.85g	2%
Zinc	0.58mg	0.33mg	2%
Vitamin B5	0.18mg	0.07mg	2%
Folate	8µg	2µg	2%
Vitamin C	1mg	0mg	1%
Calcium	14mg	9mg	1%
Vitamin A	14µg	20µg	1%
Vitamin E	0.81mg	0.63mg	1%
Polyunsaturated fat	0.292g	0.443g	1%
Calories	105kcal	99kcal	0%
Protein per 100 calories	22g	15g	N/A
Calories per 10 g protein	46kcal	65kcal	N/A
Weight per 100 calories	95g	101g	N/A
Fats	0.86g	0.9g	0%
Net carbs	0g	6.85g	N/A
Magnesium	42mg	43mg	0%
Copper	0.036mg	0.032mg	0%
Manganese	0.02mg	0.011mg	0%
Vitamin K	0.1µg	0.1µg	0%
Saturated fat	0.168g	0.191g	0%
Monounsaturated fat	0.124g	0.149g	0%
Tryptophan	0.256mg	0.092mg	0%
Threonine	1.001mg	0.734mg	0%
Isoleucine	1.052mg	0.709mg	0%
Leucine	1.856mg	1.202mg	0%
Lysine	2.097mg	1.387mg	0%
Methionine	0.676mg	0.515mg	0%
Phenylalanine	0.891mg	0.595mg	0%
Valine	1.176mg	0.77mg	0%
Histidine	0.672mg	0.35mg	0%
Omega-3 (EPA)	0.004g	0.157g	N/A
Omega-3 (DHA)	0.154g	0.241g	N/A
Omega-3 (DPA)	0.013g	0.014g	N/A