Cod (Raw)vsMackerel (Raw)
Cod (Raw) has 82 calories and 18g protein per 100g. Mackerel (Raw) has 205 calories and 19g protein per 100g Mackerel (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Mackerel (Raw)
Go with Cod (Raw) at just 82 kcal per 100g — 60% fewer calories.
Mackerel (Raw) will keep you satisfied longer with 18.6g protein, 13.9g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Cod (Raw)
No major nutritional red flags stand out per 100g.
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Fish Mackerel Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 205kcal10% | <0.1kcal |
| Protein | 18g36% | 19g37% | <0.1g |
| Total Fat | 0.67g1% | 14g18% | <0.1g |
| Saturated Fat | 0.13g1% | 3.3g16% | <0.1g |
| Cholesterol | 43mg14% | 70mg23% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 50mcg6% | <0.1mcg |
| Vitamin C | 1.0mg1% | 0.40mg0% | +0.60mg |
| Vitamin D | 0.90mcg5% | 16mcg81% | <0.1mcg |
| Vitamin E | 0.64mg4% | 1.5mg10% | <0.1mg |
| Vitamin K | 0.10mcg0% | 5.0mcg4% | <0.1mcg |
| Vitamin B6 | 0.24mg14% | 0.40mg23% | <0.1mg |
| Vitamin B12 | 0.91mcg38% | 8.7mcg363% | <0.1mcg |
| Folate | 7.0mcg2% | 1.0mcg0% | +6.0mcg |
| Thiamin (B1) | <0.1mg6% | 0.18mg15% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.31mg24% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 9.1mg57% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 90mg4% | <0.1mg |
| Calcium | 16mg1% | 12mg1% | +4.0mg |
| Iron | 0.38mg2% | 1.6mg9% | <0.1mg |
| Potassium | 413mg9% | 314mg7% | +99mg |
| Phosphorus | 203mg16% | 217mg17% | <0.1mg |
| Magnesium | 32mg8% | 76mg18% | <0.1mg |
| Zinc | 0.45mg4% | 0.63mg6% | <0.1mg |
| Copper | <0.1mg3% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | — |
| Selenium | 33mcg60% | 44mcg80% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 150% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Cod (Raw) providing 17.8g and Mackerel (Raw) providing 18.6g per 100g.
Fat: Mackerel (Raw) has more fat (13.9g vs 0.67g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Cod (Raw) has less saturated fat (0.131g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Mackerel (Raw): 5mcg vs 0.1mcg), Vitamin D (Mackerel (Raw): 16.1mcg vs 0.9mcg), Vitamin B12 (Mackerel (Raw): 8.71mcg vs 0.91mcg).
Key Minerals: Notable mineral differences include Iron (Mackerel (Raw): 1.63mg vs 0.38mg), Copper (Mackerel (Raw): 0.073mg vs 0.028mg), Magnesium (Mackerel (Raw): 76mg vs 32mg).
Diet Suitability: Both fit a low-carb or keto diet. Cod (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Mackerel (Raw)?
- Mackerel (Raw) has more protein with 18.6g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Mackerel (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 205 kcal.
- Is Cod (Raw) or Mackerel (Raw) healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Mackerel (Raw) has 205 calories and 18.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Mackerel (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 13.9g.