Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salmon vs. Cod — In-Depth Nutrition Comparison

Compare

Summary of differences between Salmon and Cod

  • 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.
  • Salmon has 14 times more Saturated Fat than Cod. While Salmon has 2.397g of Saturated Fat, Cod has only 0.168g.

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

Infographic

Salmon vs Cod 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.
Salmon
6
:
4
Cod
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%
Contains more Iron +44.1%
Contains more Magnesium +40%
Contains more Zinc +34.9%
Contains more Manganese +25%
Equal in Calcium - 14
Equal in Selenium - 37.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
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%
Contains more Iron +44.1%
Contains more Magnesium +40%
Contains more Zinc +34.9%
Contains more Manganese +25%
Equal in Calcium - 14
Equal in Selenium - 37.6

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.
Salmon
11
:
0
Cod
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
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%
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%
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
Salmon
2
:
2
Cod
Contains more Fats +1336%
Contains more Other +105.1%
Contains more Water +17.3%
Equal in Protein - 22.83
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +1336%
Contains more Other +105.1%
Contains more Water +17.3%
Equal in Protein - 22.83

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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
110%
Salmon
30%
Cod
Minerals Daily Need Coverage Score
44%
Salmon
38%
Cod

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