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  6. Cod vs. Salmon

Cod vs. Salmon — In-Depth Nutrition Comparison

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Summary of differences between Cod and Salmon

  • Cod has less Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin B1, Phosphorus, Selenium, and Folate than Salmon.
  • Salmon covers your daily need of Vitamin D 80% more than Cod.
  • Cod has less Saturated Fat.

These are the specific foods used in this comparison Fish, cod, Atlantic, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Cod vs Salmon 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.
Cod
Cod
4
:
6
Salmon
Salmon
Contains more Iron +44.1%
Contains more Magnesium +40%
Contains more Zinc +34.9%
Contains more Manganese +25%
Contains more Phosphorus +82.6%
Contains more Potassium +57.4%
Contains less Sodium -21.8%
Contains more Copper +36.1%
Contains more Selenium +10.1%
Equal in Calcium - 15
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +44.1%
Contains more Magnesium +40%
Contains more Zinc +34.9%
Contains more Manganese +25%
Contains more Phosphorus +82.6%
Contains more Potassium +57.4%
Contains less Sodium -21.8%
Contains more Copper +36.1%
Contains more Selenium +10.1%
Equal in Calcium - 15

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.
Cod
Cod
0
:
11
Salmon
Salmon
Contains more Vitamin A +389.4%
Contains more Vitamin E +40.7%
Contains more Vitamin D +991.7%
Contains more Vitamin C +270%
Contains more Vitamin B1 +286.4%
Contains more Vitamin B2 +70.9%
Contains more Vitamin B3 +220.1%
Contains more Vitamin B5 +719.4%
Contains more Vitamin B6 +128.6%
Contains more Folate +325%
Contains more Vitamin B12 +166.7%
Equal in Vitamin K - 0.1
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +389.4%
Contains more Vitamin E +40.7%
Contains more Vitamin D +991.7%
Contains more Vitamin C +270%
Contains more Vitamin B1 +286.4%
Contains more Vitamin B2 +70.9%
Contains more Vitamin B3 +220.1%
Contains more Vitamin B5 +719.4%
Contains more Vitamin B6 +128.6%
Contains more Folate +325%
Contains more Vitamin B12 +166.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
2
Salmon
Salmon
Contains more Water +17.3%
Contains more Fats +1336%
Contains more Other +105.1%
Equal in Protein - 22.1
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Water +17.3%
Contains more Fats +1336%
Contains more Other +105.1%
Equal in Protein - 22.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Salmon
Salmon
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +3271.8%
Contains more Polyunsaturated fat +1459.2%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +3271.8%
Contains more Polyunsaturated fat +1459.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Salmon
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cod Salmon Opinion
Protein 22.83g 22.1g Cod
Fats 0.86g 12.35g Salmon
Calories 105kcal 206kcal Salmon
Calcium 14mg 15mg Salmon
Iron 0.49mg 0.34mg Cod
Magnesium 42mg 30mg Cod
Phosphorus 138mg 252mg Salmon
Potassium 244mg 384mg Salmon
Sodium 78mg 61mg Salmon
Zinc 0.58mg 0.43mg Cod
Copper 0.036mg 0.049mg Salmon
Manganese 0.02mg 0.016mg Cod
Selenium 37.6µg 41.4µg Salmon
Vitamin A 47IU 230IU Salmon
Vitamin A RAE 14µg 69µg Salmon
Vitamin E 0.81mg 1.14mg Salmon
Vitamin D 46IU 526IU Salmon
Vitamin D 1.2µg 13.1µg Salmon
Vitamin C 1mg 3.7mg Salmon
Vitamin B1 0.088mg 0.34mg Salmon
Vitamin B2 0.079mg 0.135mg Salmon
Vitamin B3 2.513mg 8.045mg Salmon
Vitamin B5 0.18mg 1.475mg Salmon
Vitamin B6 0.283mg 0.647mg Salmon
Folate 8µg 34µg Salmon
Vitamin B12 1.05µg 2.8µg Salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.248mg Cod
Threonine 1.001mg 0.969mg Cod
Isoleucine 1.052mg 1.018mg Cod
Leucine 1.856mg 1.796mg Cod
Lysine 2.097mg 2.03mg Cod
Methionine 0.676mg 0.654mg Cod
Phenylalanine 0.891mg 0.863mg Cod
Valine 1.176mg 1.139mg Cod
Histidine 0.672mg 0.651mg Cod
Cholesterol 55mg 63mg Cod
Saturated Fat 0.168g 2.397g Cod
Omega-3 - DHA 0.154g 1.457g Salmon
Omega-3 - EPA 0.004g 0.69g Salmon
Omega-3 - DPA 0.013g 0.17g Salmon
Monounsaturated Fat 0.124g 4.181g Salmon
Polyunsaturated fat 0.292g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cod
110%
Salmon
Minerals Daily Need Coverage Score
38%
Cod
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 17mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 2.229g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $11.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.