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Smoked salmon vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between Smoked salmon and Cod

  • Smoked salmon has more Vitamin D, Vitamin B12, Copper, Vitamin B5, and Vitamin B3, however, Cod is higher in Selenium, Magnesium, and Vitamin B1.
  • Smoked salmon covers your daily need of Vitamin D 107% more than Cod.
  • Smoked salmon has 9 times more Sodium than Cod. While Smoked salmon has 672mg of Sodium, Cod has only 78mg.

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

Infographic

Smoked 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.
Contains more Iron +73.5%
Contains more Phosphorus +18.8%
Contains more Copper +538.9%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Iron +73.5%
Contains more Phosphorus +18.8%
Contains more Copper +538.9%
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%

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.
:
4
Cod
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +282.6%
Contains more Folate +300%
Equal in Vitamin B6 - 0.283
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 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 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 +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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +282.6%
Contains more Folate +300%
Equal in Vitamin B6 - 0.283
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +402.3%
Contains more Other +1284.6%
Contains more Protein +24.9%
Equal in Water - 75.92
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +402.3%
Contains more Other +1284.6%
Contains more Protein +24.9%
Equal in Water - 75.92

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Cod
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
99%
Smoked salmon
30%
Cod
Minerals Daily Need Coverage Score
49%
Smoked salmon
38%
Cod

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.