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  6. Cod vs. Smoked salmon

Cod vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between Cod and Smoked salmon

  • Cod has more Selenium, Magnesium, and Vitamin B1, however, Smoked salmon is higher in Vitamin D, Vitamin B12, Copper, Vitamin B5, and Vitamin B3.
  • Smoked salmon covers your daily need of Vitamin D 107% more than Cod.
  • Cod has 4 times more Vitamin B1 than Smoked salmon. While Cod has 0.088mg of Vitamin B1, Smoked salmon has only 0.023mg.
  • Smoked salmon has less Cholesterol.

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

Infographic

Cod vs Smoked 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
7
:
3
Smoked salmon
Smoked salmon
Contains more Calcium +27.3%
Contains more Magnesium +133.3%
Contains more Potassium +39.4%
Contains less Sodium -88.4%
Contains more Zinc +87.1%
Contains more Manganese +17.6%
Contains more Selenium +16%
Contains more Iron +73.5%
Contains more Phosphorus +18.8%
Contains more Copper +538.9%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +27.3%
Contains more Magnesium +133.3%
Contains more Potassium +39.4%
Contains less Sodium -88.4%
Contains more Zinc +87.1%
Contains more Manganese +17.6%
Contains more Selenium +16%
Contains more Iron +73.5%
Contains more Phosphorus +18.8%
Contains more Copper +538.9%

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
4
:
7
Smoked salmon
Smoked salmon
Contains more Vitamin C +∞%
Contains more Vitamin B1 +282.6%
Contains more Folate +300%
Contains more Vitamin A +85.1%
Contains more Vitamin E +66.7%
Contains more Vitamin D +1325%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +383.3%
Contains more Vitamin B12 +210.5%
Equal in Vitamin B6 - 0.278
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%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +282.6%
Contains more Folate +300%
Contains more Vitamin A +85.1%
Contains more Vitamin E +66.7%
Contains more Vitamin D +1325%
Contains more Vitamin B2 +27.8%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +383.3%
Contains more Vitamin B12 +210.5%
Equal in Vitamin B6 - 0.278
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
2
Smoked salmon
Smoked salmon
Contains more Protein +24.9%
Contains more Fats +402.3%
Contains more Other +1284.6%
Equal in Water - 72
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Protein +24.9%
Contains more Fats +402.3%
Contains more Other +1284.6%
Equal in Water - 72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Smoked salmon
Smoked salmon
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +1531.5%
Contains more Polyunsaturated fat +240.8%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains less Saturated Fat -81.9%
Contains more Monounsaturated Fat +1531.5%
Contains more Polyunsaturated fat +240.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Smoked salmon Opinion
Protein 22.83g 18.28g Cod
Fats 0.86g 4.32g Smoked salmon
Calories 105kcal 117kcal Smoked salmon
Calcium 14mg 11mg Cod
Iron 0.49mg 0.85mg Smoked salmon
Magnesium 42mg 18mg Cod
Phosphorus 138mg 164mg Smoked salmon
Potassium 244mg 175mg Cod
Sodium 78mg 672mg Cod
Zinc 0.58mg 0.31mg Cod
Copper 0.036mg 0.23mg Smoked salmon
Manganese 0.02mg 0.017mg Cod
Selenium 37.6µg 32.4µg Cod
Vitamin A 47IU 87IU Smoked salmon
Vitamin A RAE 14µg 26µg Smoked salmon
Vitamin E 0.81mg 1.35mg Smoked salmon
Vitamin D 46IU 685IU Smoked salmon
Vitamin D 1.2µg 17.1µg Smoked salmon
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.023mg Cod
Vitamin B2 0.079mg 0.101mg Smoked salmon
Vitamin B3 2.513mg 4.72mg Smoked salmon
Vitamin B5 0.18mg 0.87mg Smoked salmon
Vitamin B6 0.283mg 0.278mg Cod
Folate 8µg 2µg Cod
Vitamin B12 1.05µg 3.26µg Smoked salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.205mg Cod
Threonine 1.001mg 0.801mg Cod
Isoleucine 1.052mg 0.842mg Cod
Leucine 1.856mg 1.486mg Cod
Lysine 2.097mg 1.679mg Cod
Methionine 0.676mg 0.541mg Cod
Phenylalanine 0.891mg 0.714mg Cod
Valine 1.176mg 0.942mg Cod
Histidine 0.672mg 0.538mg Cod
Cholesterol 55mg 23mg Smoked salmon
Saturated Fat 0.168g 0.929g Cod
Omega-3 - DHA 0.154g 0.267g Smoked salmon
Omega-3 - EPA 0.004g 0.183g Smoked salmon
Omega-3 - DPA 0.013g 0.073g Smoked salmon
Monounsaturated Fat 0.124g 2.023g Smoked salmon
Polyunsaturated fat 0.292g 0.995g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Smoked 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
99%
Smoked salmon
Minerals Daily Need Coverage Score
38%
Cod
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 594mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.761g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $12.7)
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.
Which food is richer in vitamins?
?
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.