Fish Cod vs Fish Mackerel
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Cod has more protein per 100 calories: 22.7 g against 12.9 g.
- Fish Cod is lighter per 100 g: 72.3 kcal against 152 kcal.
- Fish Cod leads in 29 micronutrients, including Folate, Choline, Phosphorus.
- Fish Mackerel leads in 17 micronutrients, including Vitamin A, Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Fish Cod | Fish Mackerel |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22.7 g | 12.9 g |
| Carbs | 0 g | 0 g |
| Fat | 0.806 g | 4.96 g |
| Vitamins | ||
| Vitamin A | 9.68 µg | 53.7 µg |
| Thiamin (B1) | 0.076 mg | 0.085 mg |
| Riboflavin (B2) | 0.076 mg | 0.227 mg |
| Niacin (B3) | 2.18 mg | 4.66 mg |
| Pantothenic Acid (B5) | 0.308 mg | 0.455 mg |
| Vitamin B6 | 0.25 mg | 0.259 mg |
| Folate | 9.68 µg | 1.98 µg |
| Vitamin B12 | 1.91 µg | 5.13 µg |
| Choline | 90 mg | 40.1 mg |
| Vitamin C | 0.691 mg | 0.923 mg |
| Vitamin D | 0.968 µg | 7.14 µg |
| Vitamin E | 0.816 mg | 0.705 mg |
| Vitamin K | 0.069 µg | 1.14 µg |
| Minerals | ||
| Calcium | 14.1 mg | 12.7 mg |
| Iron | 0.279 mg | 0.826 mg |
| Magnesium | 32.3 mg | 27.8 mg |
| Phosphorus | 326 mg | 131 mg |
| Potassium | 412 mg | 264 mg |
| Sodium | 302 mg | 64.7 mg |
| Zinc | 0.491 mg | 0.387 mg |
| Copper | 0.024 mg | 0.041 mg |
| Manganese | 0.012 mg | 0.008 mg |
| Selenium | 36.3 µg | 25.3 µg |
| Iodine | 6.88 µg | 53.7 µg |
| Fats | ||
| Polyunsaturated Fat | 0.22 g | 1.23 g |
| Monounsaturated Fat | 0.088 g | 1.71 g |
| Saturated Fat | 0.12 g | 1.27 g |
| Trans Fat | 0.007 g | 0 g |
| Cholesterol | 63.3 mg | 40.5 mg |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-3 (EPA) | 0.054 g | 0.308 g |
| Omega-3 (DHA) | 0.124 g | 0.58 g |
| Omega-6 (Linoleic Acid) | 0.015 g | 0.078 g |
| Amino Acids | ||
| Histidine | 0.586 g | 0.38 g |
| Isoleucine | 1.04 g | 0.594 g |
| Leucine | 1.84 g | 1.05 g |
| Lysine | 2.1 g | 1.18 g |
| Methionine | 0.654 g | 0.382 g |
| Cystine | 0.227 g | 0.138 g |
| Phenylalanine | 0.892 g | 0.503 g |
| Tyrosine | 0.798 g | 0.436 g |
| Threonine | 0.995 g | 0.565 g |
| Tryptophan | 0.268 g | 0.144 g |
| Valine | 1.14 g | 0.663 g |
| Arginine | 1.42 g | 0.77 g |
| Alanine | 1.35 g | 0.78 g |
| Serine | 2.31 g | 1.32 g |
| Proline | 3.43 g | 1.93 g |
| Glycine | 1.08 g | 0.619 g |
| Aspartic Acid | 0.789 g | 0.456 g |
| Glutamic Acid | 0.95 g | 0.526 g |
Per 100 grams
| Nutrient | Fish Cod | Fish Mackerel |
|---|---|---|
| Calories | 72.3 kcal | 152 kcal |
| Protein | 16.4 g | 19.6 g |
| Carbs | 0 g | 0 g |
| Fat | 0.583 g | 7.52 g |
| Vitamins | ||
| Vitamin A | 7 µg | 81.5 µg |
| Thiamin (B1) | 0.055 mg | 0.129 mg |
| Riboflavin (B2) | 0.055 mg | 0.345 mg |
| Niacin (B3) | 1.58 mg | 7.07 mg |
| Pantothenic Acid (B5) | 0.223 mg | 0.69 mg |
| Vitamin B6 | 0.181 mg | 0.393 mg |
| Folate | 7 µg | 3 µg |
| Vitamin B12 | 1.38 µg | 7.78 µg |
| Choline | 65.1 mg | 60.8 mg |
| Vitamin C | 0.5 mg | 1.4 mg |
| Vitamin D | 0.7 µg | 10.8 µg |
| Vitamin E | 0.59 mg | 1.07 mg |
| Vitamin K | 0.05 µg | 1.73 µg |
| Minerals | ||
| Calcium | 10.2 mg | 19.3 mg |
| Iron | 0.202 mg | 1.25 mg |
| Magnesium | 23.3 mg | 42.3 mg |
| Phosphorus | 236 mg | 199 mg |
| Potassium | 298 mg | 400 mg |
| Sodium | 219 mg | 98.3 mg |
| Zinc | 0.355 mg | 0.587 mg |
| Copper | 0.017 mg | 0.062 mg |
| Manganese | 0.009 mg | 0.012 mg |
| Selenium | 26.3 µg | 38.4 µg |
| Iodine | 4.97 µg | 81.5 µg |
| Fats | ||
| Polyunsaturated Fat | 0.159 g | 1.87 g |
| Monounsaturated Fat | 0.064 g | 2.6 g |
| Saturated Fat | 0.087 g | 1.93 g |
| Trans Fat | 0.005 g | 0 g |
| Cholesterol | 45.8 mg | 61.5 mg |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-3 (EPA) | 0.039 g | 0.468 g |
| Omega-3 (DHA) | 0.09 g | 0.88 g |
| Omega-6 (Linoleic Acid) | 0.011 g | 0.118 g |
| Amino Acids | ||
| Histidine | 0.424 g | 0.576 g |
| Isoleucine | 0.75 g | 0.902 g |
| Leucine | 1.33 g | 1.59 g |
| Lysine | 1.52 g | 1.8 g |
| Methionine | 0.473 g | 0.579 g |
| Cystine | 0.164 g | 0.21 g |
| Phenylalanine | 0.645 g | 0.764 g |
| Tyrosine | 0.577 g | 0.661 g |
| Threonine | 0.72 g | 0.858 g |
| Tryptophan | 0.194 g | 0.219 g |
| Valine | 0.824 g | 1.01 g |
| Arginine | 1.03 g | 1.17 g |
| Alanine | 0.979 g | 1.18 g |
| Serine | 1.67 g | 2.01 g |
| Proline | 2.48 g | 2.92 g |
| Glycine | 0.783 g | 0.939 g |
| Aspartic Acid | 0.571 g | 0.692 g |
| Glutamic Acid | 0.687 g | 0.798 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Cod and Fish Mackerel, including preparation variants and research-cited compound levels, or compare any two foods.