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  6. Sea bass vs. Cod

Sea bass vs. Cod — In-Depth Nutrition Comparison

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The main differences between sea bass and cod

  • Sea bass is richer than cod in vitamin B12, selenium, phosphorus, vitamin B5, iron, and omega-3 (DHA).
  • Daily need coverage for vitamin B12 for sea bass is 140% higher.
  • Sea bass contains 5 times more omega-3 (DHA) than cod. Sea bass contains 0.75g of omega-3 (DHA), while cod contains 0.154g.
  • Cod contains less cholesterol.

Food types used in this article are Fish, bass, striped, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Sea bass vs Cod infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +120.4%
Contains more PhosphorusPhosphorus +84.1%
Contains more SeleniumSelenium +24.5%
Contains more ZincZinc +13.7%
Contains less SodiumSodium -11.4%
~equal in Copper ~0.036mg
~equal in Manganese ~0.02mg

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.
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% 10% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5%
Cod
Cod
5
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%
Contains more Vitamin AVitamin A +121.4%
Contains more Vitamin B1Vitamin B1 +30.7%
Contains more Vitamin B5Vitamin B5 +380.6%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more Vitamin B12Vitamin B12 +320%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +113.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B3 ~2.513mg

All nutrients comparison - raw data values

Nutrient Sea bass Cod DV% diff.
Vitamin B12 4.41µg 1.05µg 140%
Phosphorus 254mg 138mg 17%
Selenium 46.8µg 37.6µg 17%
Cholesterol 103mg 55mg 16%
Choline 83.7mg 15%
Vitamin B5 0.865mg 0.18mg 14%
Iron 1.08mg 0.49mg 7%
Vitamin D* 46 IU 6%
Vitamin D 1.2µg 6%
Vitamin E 0.81mg 5%
Vitamin B6 0.346mg 0.283mg 5%
Polyunsaturated fat 1.005g 0.292g 5%
Fats 2.99g 0.86g 3%
Vitamin B2 0.037mg 0.079mg 3%
Magnesium 51mg 42mg 2%
Potassium 328mg 244mg 2%
Vitamin A 31µg 14µg 2%
Vitamin B1 0.115mg 0.088mg 2%
Saturated fat 0.65g 0.168g 2%
Monounsaturated fat 0.846g 0.124g 2%
Calories 124kcal 105kcal 1%
Vitamin C 0mg 1mg 1%
Calcium 19mg 14mg 1%
Zinc 0.51mg 0.58mg 1%
Folate 10µg 8µg 1%
Protein 22.73g 22.83g 0%
Protein per 100 calories 18g 22g N/A
Calories per 10 g protein 55kcal 46kcal N/A
Weight per 100 calories 81g 95g N/A
Unsaturated / Saturated Fat ratio 2.8 2.5 N/A
Copper 0.04mg 0.036mg 0%
Sodium 88mg 78mg 0%
Manganese 0.019mg 0.02mg 0%
Vitamin B3 2.558mg 2.513mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.255mg 0.256mg 0%
Threonine 0.997mg 1.001mg 0%
Isoleucine 1.047mg 1.052mg 0%
Leucine 1.848mg 1.856mg 0%
Lysine 2.088mg 2.097mg 0%
Methionine 0.673mg 0.676mg 0%
Phenylalanine 0.887mg 0.891mg 0%
Valine 1.171mg 1.176mg 0%
Histidine 0.669mg 0.672mg 0%
Omega-3 (EPA) 0.217g 0.004g N/A
Omega-3 (DHA) 0.75g 0.154g N/A
Omega-3 (DPA) 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +247.7%
~equal in Protein ~22.83g
~equal in Carbs ~0g
~equal in Water ~75.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
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
Contains more Mono. FatMonounsaturated fat +582.3%
Contains more Poly. FatPolyunsaturated fat +244.2%
Contains less Sat. FatSaturated fat -74.2%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.