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  6. Chinook salmon vs. Cod

Chinook salmon vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between Chinook salmon and Cod

  • Chinook salmon has more Vitamin B12, Vitamin B3, Selenium, Phosphorus, Magnesium, Vitamin B6, and Vitamin A RAE, however, Cod is higher in Vitamin B5.
  • Cod covers your daily Vitamin B5 needs 3043% more than Chinook salmon.
  • Cod contains 25 times less Saturated Fat than Chinook salmon. Chinook salmon contains 3.214g of Saturated Fat, while Cod contains 0.131g.

Food varieties used in this article are Fish, salmon, chinook, cooked, dry heat and Fish, cod, Atlantic, raw.

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
9
:
1
Cod
Cod
Contains more Calcium +75%
Contains more Iron +139.5%
Contains more Magnesium +281.3%
Contains more Phosphorus +82.8%
Contains more Potassium +22.3%
Contains more Zinc +24.4%
Contains more Copper +89.3%
Contains more Manganese +26.7%
Contains more Selenium +41.4%
Equal in Sodium - 54
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% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +75%
Contains more Iron +139.5%
Contains more Magnesium +281.3%
Contains more Phosphorus +82.8%
Contains more Potassium +22.3%
Contains more Zinc +24.4%
Contains more Copper +89.3%
Contains more Manganese +26.7%
Contains more Selenium +41.4%
Equal in Sodium - 54

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
7
:
5
Cod
Cod
Contains more Vitamin A +1140%
Contains more Vitamin C +310%
Contains more Vitamin B2 +136.9%
Contains more Vitamin B3 +386.9%
Contains more Vitamin B6 +88.6%
Contains more Folate +400%
Contains more Vitamin B12 +215.4%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B5 +17587.9%
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +1140%
Contains more Vitamin C +310%
Contains more Vitamin B2 +136.9%
Contains more Vitamin B3 +386.9%
Contains more Vitamin B6 +88.6%
Contains more Folate +400%
Contains more Vitamin B12 +215.4%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B5 +17587.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
2
Cod
Cod
Contains more Protein +44.4%
Contains more Fats +1897%
Contains more Water +23.8%
Equal in Other - 0.3
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +44.4%
Contains more Fats +1897%
Contains more Water +23.8%
Equal in Other - 0.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +6008.5%
Contains more Polyunsaturated fat +1052.4%
Contains less Saturated Fat -95.9%
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +6008.5%
Contains more Polyunsaturated fat +1052.4%
Contains less Saturated Fat -95.9%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Cod Opinion
Protein 25.72g 17.81g Chinook salmon
Fats 13.38g 0.67g Chinook salmon
Calories 231kcal 82kcal Chinook salmon
Calcium 28mg 16mg Chinook salmon
Iron 0.91mg 0.38mg Chinook salmon
Magnesium 122mg 32mg Chinook salmon
Phosphorus 371mg 203mg Chinook salmon
Potassium 505mg 413mg Chinook salmon
Sodium 60mg 54mg Cod
Zinc 0.56mg 0.45mg Chinook salmon
Copper 0.053mg 0.028mg Chinook salmon
Manganese 0.019mg 0.015mg Chinook salmon
Selenium 46.8µg 33.1µg Chinook salmon
Vitamin A 496IU 40IU Chinook salmon
Vitamin A RAE 149µg 12µg Chinook salmon
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 4.1mg 1mg Chinook salmon
Vitamin B1 0.044mg 0.076mg Cod
Vitamin B2 0.154mg 0.065mg Chinook salmon
Vitamin B3 10.045mg 2.063mg Chinook salmon
Vitamin B5 0.865mg 153mg Cod
Vitamin B6 0.462mg 0.245mg Chinook salmon
Folate 35µg 7µg Chinook salmon
Vitamin B12 2.87µg 0.91µg Chinook salmon
Vitamin K 0.1µg Cod
Tryptophan 0.288mg 0.199mg Chinook salmon
Threonine 1.127mg 0.781mg Chinook salmon
Isoleucine 1.185mg 0.821mg Chinook salmon
Leucine 2.09mg 1.447mg Chinook salmon
Lysine 2.362mg 1.635mg Chinook salmon
Methionine 0.761mg 0.527mg Chinook salmon
Phenylalanine 1.004mg 0.695mg Chinook salmon
Valine 1.325mg 0.917mg Chinook salmon
Histidine 0.757mg 0.524mg Chinook salmon
Cholesterol 85mg 43mg Cod
Saturated Fat 3.214g 0.131g Cod
Omega-3 - DHA 0.727g 0.12g Chinook salmon
Omega-3 - EPA 1.01g 0.064g Chinook salmon
Omega-3 - DPA 0.296g 0.01g Chinook salmon
Monounsaturated Fat 5.742g 0.094g Chinook salmon
Polyunsaturated fat 2.662g 0.231g 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

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
790%
Cod
Minerals Daily Need Coverage Score
63%
Chinook salmon
38%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 3.083g)
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 is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. 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/171955/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.