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  6. Fish, sea bass, mixed species, raw vs. Cod

Fish, sea bass, mixed species, raw vs. Cod — In-Depth Nutrition Comparison

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What are the differences between fish, sea bass, mixed species, raw and cod?

  • Fish, sea bass, mixed species, raw is higher in vitamin D*, vitamin B5, vitamin B6, and phosphorus, yet cod is higher in vitamin B12 and vitamin B3.
  • Cod's daily need coverage for vitamin B12 is 31% more.
  • Fish, sea bass, mixed species, raw has 5 times more vitamin D* than cod. While fish, sea bass, mixed species, raw has 226 IU of vitamin D*, cod has only 46 IU.

We used Fish, sea bass, mixed species, raw and Fish, cod, Atlantic, cooked, dry heat types in this article.

Infographic

Fish, sea bass, mixed species, raw vs Cod 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 23% 11% 6.3% 11% 83% 8.9% 2% 199%
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%
Contains more PhosphorusPhosphorus +40.6%
Contains less SodiumSodium -12.8%
Contains more CalciumCalcium +40%
Contains more IronIron +69%
Contains more CopperCopper +89.5%
Contains more ZincZinc +45%
Contains more ManganeseManganese +33.3%
~equal in Magnesium ~42mg
~equal in Potassium ~244mg
~equal in Selenium ~37.6µg

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.
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% 84% 15% 17% 28% 28% 30% 45% 92% 38% 0.25% 3.8%
Cod
Cod
4
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 DVitamin D +366.7%
Contains more Vitamin AVitamin A +228.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B5Vitamin B5 +316.7%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +57.1%
Contains more Vitamin B12Vitamin B12 +250%
Contains more FolateFolate +60%
~equal in Vitamin E ~0.81mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Fish, sea bass, mixed species, raw Cod DV% diff.
Vitamin B12 0.3µg 1.05µg 31%
Vitamin D* 226 IU 46 IU 23%
Vitamin D 5.6µg 1.2µg 22%
Vitamin B5 0.75mg 0.18mg 11%
Protein 18.43g 22.83g 9%
Vitamin B6 0.4mg 0.283mg 9%
Phosphorus 194mg 138mg 8%
Vitamin B3 1.6mg 2.513mg 6%
Cholesterol 41mg 55mg 5%
Vitamin A 46µg 14µg 4%
Choline 60.8mg 83.7mg 4%
Iron 0.29mg 0.49mg 3%
Vitamin B2 0.12mg 0.079mg 3%
Polyunsaturated fat 0.743g 0.292g 3%
Fats 2g 0.86g 2%
Copper 0.019mg 0.036mg 2%
Zinc 0.4mg 0.58mg 2%
Selenium 36.5µg 37.6µg 2%
Vitamin B1 0.11mg 0.088mg 2%
Saturated fat 0.511g 0.168g 2%
Vitamin C 0mg 1mg 1%
Folate 5µg 8µg 1%
Monounsaturated fat 0.424g 0.124g 1%
Calories 97kcal 105kcal 0%
Protein per 100 calories 19g 22g N/A
Calories per 10 g protein 53kcal 46kcal N/A
Weight per 100 calories 103g 95g N/A
Magnesium 41mg 42mg 0%
Calcium 10mg 14mg 0%
Potassium 256mg 244mg 0%
Sodium 68mg 78mg 0%
Vitamin E 0.84mg 0.81mg 0%
Manganese 0.015mg 0.02mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.206mg 0.256mg 0%
Threonine 0.808mg 1.001mg 0%
Isoleucine 0.849mg 1.052mg 0%
Leucine 1.498mg 1.856mg 0%
Lysine 1.693mg 2.097mg 0%
Methionine 0.546mg 0.676mg 0%
Phenylalanine 0.72mg 0.891mg 0%
Valine 0.95mg 1.176mg 0%
Histidine 0.543mg 0.672mg 0%
Omega-3 - EPA 0.161g 0.004g N/A
Omega-3 - DHA 0.434g 0.154g N/A
Omega-3 - DPA 0.076g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 2% 78%
Protein: 18.43 g
Fats: 2 g
Carbs: 0 g
Water: 78.27 g
Other: 1.3 g
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +132.6%
Contains more OtherOther +233.3%
Contains more ProteinProtein +23.9%
~equal in Carbs ~0g
~equal in Water ~75.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 25% 44%
Saturated fat: Sat. Fat 0.511 g
Monounsaturated fat: Mono. Fat 0.424 g
Polyunsaturated fat: Poly. Fat 0.743 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 +241.9%
Contains more Poly. FatPolyunsaturated fat +154.5%
Contains less Sat. FatSaturated fat -67.1%

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. Fish, sea bass, mixed species, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175142/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.