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 polyunsaturated fat.
Daily need coverage for vitamin B12 for sea bass is 140% higher.
Sea bass contains 5 times more vitamin B5 than cod. Sea bass contains 0.865mg of vitamin B5, while cod contains 0.18mg.
Cod contains less cholesterol.

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

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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.

Sea bass

Cod

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

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.

Sea bass

Cod

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 B2Vitamin B2	+113.5%

~equal in Vitamin B3 ~2.513mg

All nutrients comparison - raw data values

Nutrient			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