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Cod vs Salmon - In-Depth Nutrition Comparison

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Differences between Cod and Salmon

  • Cod has more Vitamin B5, while Salmon has more Vitamin B12, Vitamin B6, Vitamin B3, Copper, Vitamin B2, Vitamin B1, Selenium, and Iron.
  • Cod's daily need coverage for Vitamin B5 is 3027% higher.

The food types used in this comparison are Fish, cod, Atlantic, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Cod vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
Cod
3
:
5
Salmon
Salmon
Contains more Calcium +33.3%
Contains more Magnesium +10.3%
Contains more Iron +110.5%
Contains more Potassium +18.6%
Contains less Sodium -18.5%
Contains more Zinc +42.2%
Contains more Copper +792.9%
Equal in Magnesium - 29
Equal in Phosphorus - 200
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +33.3%
Contains more Magnesium +10.3%
Contains more Iron +110.5%
Contains more Potassium +18.6%
Contains less Sodium -18.5%
Contains more Zinc +42.2%
Contains more Copper +792.9%
Equal in Magnesium - 29
Equal in Phosphorus - 200

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
Cod
5
:
6
Salmon
Salmon
Contains more Vitamin C +∞%
Contains more Vitamin B5 +9094.7%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B2 +484.6%
Contains more Vitamin B3 +281%
Contains more Vitamin B6 +233.9%
Contains more Folate +257.1%
Contains more Vitamin B12 +249.5%
Equal in Vitamin A - 40
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +9094.7%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B2 +484.6%
Contains more Vitamin B3 +281%
Contains more Vitamin B6 +233.9%
Contains more Folate +257.1%
Contains more Vitamin B12 +249.5%
Equal in Vitamin A - 40

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Salmon
Salmon
Contains more Water +18.6%
Contains more Protein +11.4%
Contains more Fats +846.3%
Contains more Other +1673.3%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Water +18.6%
Contains more Protein +11.4%
Contains more Fats +846.3%
Contains more Other +1673.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Salmon
Salmon
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +2137.2%
Contains more Polyunsaturated fat +999.1%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +2137.2%
Contains more Polyunsaturated fat +999.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod Salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Salmon Opinion
Protein 17.81g 19.84g Salmon
Fats 0.67g 6.34g Salmon
Calories 82kcal 142kcal Salmon
Calcium 16mg 12mg Cod
Iron 0.38mg 0.8mg Salmon
Magnesium 32mg 29mg Cod
Phosphorus 203mg 200mg Cod
Potassium 413mg 490mg Salmon
Sodium 54mg 44mg Salmon
Zinc 0.45mg 0.64mg Salmon
Copper 0.028mg 0.25mg Salmon
Vitamin A 40IU 40IU
Vitamin A RAE 12µg 12µg
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.226mg Salmon
Vitamin B2 0.065mg 0.38mg Salmon
Vitamin B3 2.063mg 7.86mg Salmon
Vitamin B5 153mg 1.664mg Cod
Vitamin B6 0.245mg 0.818mg Salmon
Folate 7µg 25µg Salmon
Vitamin B12 0.91µg 3.18µg Salmon
Vitamin K 0.1µg Cod
Tryptophan 0.199mg 0.222mg Salmon
Threonine 0.781mg 0.87mg Salmon
Isoleucine 0.821mg 0.914mg Salmon
Leucine 1.447mg 1.613mg Salmon
Lysine 1.635mg 1.822mg Salmon
Methionine 0.527mg 0.587mg Salmon
Phenylalanine 0.695mg 0.775mg Salmon
Valine 0.917mg 1.022mg Salmon
Histidine 0.524mg 0.584mg Salmon
Cholesterol 43mg 55mg Cod
Saturated Fat 0.131g 0.981g Cod
Omega-3 - DHA 0.12g 1.115g Salmon
Omega-3 - EPA 0.064g 0.321g Salmon
Omega-3 - DPA 0.01g 0.287g Salmon
Monounsaturated Fat 0.094g 2.103g Salmon
Polyunsaturated fat 0.231g 2.539g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Salmon
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
790%
Cod
83%
Salmon
Minerals Daily Need Coverage Score
24%
Cod
36%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.85g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $11.7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.