Whitefish vs. Cod — In-Depth Nutrition Comparison

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How are whitefish and cod different?

Whitefish is higher in phosphorus, vitamin B5, fats, vitamin B3, vitamin B1, zinc, copper, and vitamin B2; however, cod is richer in selenium.
Daily need coverage for selenium for cod is 39% higher.
Whitefish contains 9 times more fats than cod. While whitefish contains 7.51g of fats, cod contains only 0.86g.
Cod has less cholesterol.

Fish, whitefish, mixed species, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat are the varieties used in this article.

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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.

Whitefish

Cod

Contains more CalciumCalcium	+135.7%
Contains more PotassiumPotassium	+66.4%
Contains more CopperCopper	+155.6%
Contains more ZincZinc	+119%
Contains more PhosphorusPhosphorus	+150.7%
Contains less SodiumSodium	-16.7%
Contains more ManganeseManganese	+330%

Contains more SeleniumSelenium

+132.1%

~equal in Magnesium ~42mg

~equal in Iron ~0.49mg

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.

Whitefish

Cod

Contains more Vitamin AVitamin A	+178.6%
Contains more Vitamin B1Vitamin B1	+94.3%
Contains more Vitamin B2Vitamin B2	+94.9%
Contains more Vitamin B3Vitamin B3	+53%
Contains more Vitamin B5Vitamin B5	+380.6%
Contains more Vitamin B6Vitamin B6	+22.3%
Contains more FolateFolate	+112.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin B12 ~1.05µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	16.2µg	37.6µg	39%
Phosphorus	346mg	138mg	30%
Polyunsaturated fat	2.755g	0.292g	16%
Choline		83.7mg	15%
Vitamin B5	0.865mg	0.18mg	14%
Fats	7.51g	0.86g	10%
Vitamin B3	3.846mg	2.513mg	8%
Cholesterol	77mg	55mg	7%
Vitamin B1	0.171mg	0.088mg	7%
Vitamin D*		46 IU	6%
Vitamin D		1.2µg	6%
Copper	0.092mg	0.036mg	6%
Zinc	1.27mg	0.58mg	6%
Vitamin B2	0.154mg	0.079mg	6%
Monounsaturated fat	2.559g	0.124g	6%
Potassium	406mg	244mg	5%
Vitamin E		0.81mg	5%
Vitamin B6	0.346mg	0.283mg	5%
Saturated fat	1.162g	0.168g	5%
Vitamin B12	0.96µg	1.05µg	4%
Calories	172kcal	105kcal	3%
Protein	24.47g	22.83g	3%
Vitamin A	39µg	14µg	3%
Manganese	0.086mg	0.02mg	3%
Calcium	33mg	14mg	2%
Folate	17µg	8µg	2%
Vitamin C	0mg	1mg	1%
Sodium	65mg	78mg	1%
Protein per 100 calories	14g	22g	N/A
Calories per 10 g protein	70kcal	46kcal	N/A
Weight per 100 calories	58g	95g	N/A
Unsaturated / Saturated Fat ratio	4.6	2.5	N/A
Magnesium	42mg	42mg	0%
Iron	0.47mg	0.49mg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.274mg	0.256mg	0%
Threonine	1.073mg	1.001mg	0%
Isoleucine	1.128mg	1.052mg	0%
Leucine	1.989mg	1.856mg	0%
Lysine	2.248mg	2.097mg	0%
Methionine	0.724mg	0.676mg	0%
Phenylalanine	0.955mg	0.891mg	0%
Valine	1.261mg	1.176mg	0%
Histidine	0.721mg	0.672mg	0%
Omega-3 (EPA)	0.406g	0.004g	N/A
Omega-3 (DHA)	1.206g	0.154g	N/A
Omega-3 (DPA)	0.209g	0.013g	N/A