Halibut vs. Cod — In-Depth Nutrition Comparison

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Important differences between halibut and cod

Cod has less selenium, vitamin B6, phosphorus, monounsaturated fat, and polyunsaturated fat.
Halibut's daily need coverage for selenium is 17% more.
Halibut has 87 times more monounsaturated fat than cod. Halibut has 10.742g of monounsaturated fat, while cod has 0.124g.
Cod is lower in saturated fat.

The food varieties used in the comparison are Fish, halibut, greenland, 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.

Halibut

Cod

Contains more PotassiumPotassium	+41%
Contains more IronIron	+73.5%
Contains more PhosphorusPhosphorus	+52.2%
Contains more SeleniumSelenium	+24.5%

Contains more MagnesiumMagnesium	+27.3%
Contains more CalciumCalcium	+250%
Contains more ZincZinc	+13.7%
Contains less SodiumSodium	-24.3%
Contains more ManganeseManganese	+33.3%

~equal in Copper ~0.036mg

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.

Halibut

Cod

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%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+20.5%
Contains more Vitamin B3Vitamin B3	+30.7%
Contains more FolateFolate	+700%

~equal in Vitamin B12 ~1.05µg

All nutrients comparison - raw data values

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