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  6. Chinook salmon vs. Cod

Chinook salmon vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between Chinook salmon and Cod?

  • Cod has less Vitamin B12, Vitamin B3, Phosphorus, Magnesium, Selenium, Vitamin A RAE, Vitamin B6, and Vitamin B5 than Chinook salmon.
  • Chinook salmon's daily need coverage for Vitamin B12 is 76% higher.
  • Chinook salmon has 19 times more Saturated Fat than Cod. Chinook salmon has 3.214g of Saturated Fat, while Cod has 0.168g.

We used Fish, salmon, chinook, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat types in this comparison.

Infographic

Chinook 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.
Chinook salmon
Chinook salmon
8
:
2
Cod
Cod
Contains more Calcium +100%
Contains more Iron +85.7%
Contains more Magnesium +190.5%
Contains more Phosphorus +168.8%
Contains more Potassium +107%
Contains less Sodium -23.1%
Contains more Copper +47.2%
Contains more Selenium +24.5%
Equal in Zinc - 0.58
Equal in Manganese - 0.02
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +100%
Contains more Iron +85.7%
Contains more Magnesium +190.5%
Contains more Phosphorus +168.8%
Contains more Potassium +107%
Contains less Sodium -23.1%
Contains more Copper +47.2%
Contains more Selenium +24.5%
Equal in Zinc - 0.58
Equal in Manganese - 0.02

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.
Chinook salmon
Chinook salmon
8
:
4
Cod
Cod
Contains more Vitamin A +955.3%
Contains more Vitamin C +310%
Contains more Vitamin B2 +94.9%
Contains more Vitamin B3 +299.7%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +63.3%
Contains more Folate +337.5%
Contains more Vitamin B12 +173.3%
Contains more Vitamin B1 +100%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
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%
Contains more Vitamin A +955.3%
Contains more Vitamin C +310%
Contains more Vitamin B2 +94.9%
Contains more Vitamin B3 +299.7%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +63.3%
Contains more Folate +337.5%
Contains more Vitamin B12 +173.3%
Contains more Vitamin B1 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
2
Cod
Cod
Contains more Protein +12.7%
Contains more Fats +1455.8%
Contains more Water +15.7%
Equal in Other - 0.39
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Protein +12.7%
Contains more Fats +1455.8%
Contains more Water +15.7%
Equal in Other - 0.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +4530.6%
Contains more Polyunsaturated fat +811.6%
Contains less Saturated Fat -94.8%
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +4530.6%
Contains more Polyunsaturated fat +811.6%
Contains less Saturated Fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Cod Opinion
Protein 25.72g 22.83g Chinook salmon
Fats 13.38g 0.86g Chinook salmon
Calories 231kcal 105kcal Chinook salmon
Calcium 28mg 14mg Chinook salmon
Iron 0.91mg 0.49mg Chinook salmon
Magnesium 122mg 42mg Chinook salmon
Phosphorus 371mg 138mg Chinook salmon
Potassium 505mg 244mg Chinook salmon
Sodium 60mg 78mg Chinook salmon
Zinc 0.56mg 0.58mg Cod
Copper 0.053mg 0.036mg Chinook salmon
Manganese 0.019mg 0.02mg Cod
Selenium 46.8µg 37.6µg Chinook salmon
Vitamin A 496IU 47IU Chinook salmon
Vitamin A RAE 149µg 14µg Chinook salmon
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 4.1mg 1mg Chinook salmon
Vitamin B1 0.044mg 0.088mg Cod
Vitamin B2 0.154mg 0.079mg Chinook salmon
Vitamin B3 10.045mg 2.513mg Chinook salmon
Vitamin B5 0.865mg 0.18mg Chinook salmon
Vitamin B6 0.462mg 0.283mg Chinook salmon
Folate 35µg 8µg Chinook salmon
Vitamin B12 2.87µg 1.05µg Chinook salmon
Vitamin K 0.1µg Cod
Tryptophan 0.288mg 0.256mg Chinook salmon
Threonine 1.127mg 1.001mg Chinook salmon
Isoleucine 1.185mg 1.052mg Chinook salmon
Leucine 2.09mg 1.856mg Chinook salmon
Lysine 2.362mg 2.097mg Chinook salmon
Methionine 0.761mg 0.676mg Chinook salmon
Phenylalanine 1.004mg 0.891mg Chinook salmon
Valine 1.325mg 1.176mg Chinook salmon
Histidine 0.757mg 0.672mg Chinook salmon
Cholesterol 85mg 55mg Cod
Saturated Fat 3.214g 0.168g Cod
Omega-3 - DHA 0.727g 0.154g Chinook salmon
Omega-3 - EPA 1.01g 0.004g Chinook salmon
Omega-3 - DPA 0.296g 0.013g Chinook salmon
Monounsaturated Fat 5.742g 0.124g Chinook salmon
Polyunsaturated fat 2.662g 0.292g Chinook salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook 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
68%
Chinook salmon
30%
Cod
Minerals Daily Need Coverage Score
63%
Chinook salmon
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 3.046g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $13.7)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is richer in vitamins?
Chinook salmon
Chinook salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.