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  6. Cod vs. Fish, salmon, Atlantic, farmed, raw

Cod vs. Fish, salmon, Atlantic, farmed, raw — In-Depth Nutrition Comparison

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Differences between cod and fish, salmon, Atlantic, farmed, raw

  • Cod has more vitamin B5 and selenium, while fish, salmon, Atlantic, farmed, raw has more vitamin B12, vitamin D, vitamin B3, vitamin B6, vitamin E, vitamin B1, and vitamin B2.
  • Cod's daily need coverage for vitamin B5 is 3029% higher.
  • The amount of saturated fat in cod is lower.

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

Infographic

Cod vs Fish, salmon, Atlantic, farmed, raw 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.
Cod
Cod
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 2.7% 32% 13% 15% 9.8% 103% 7.7% 1.4% 131%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +13.8%
Contains more IronIron +11.8%
Contains more ZincZinc +25%
Contains more ManganeseManganese +36.4%
Contains more SeleniumSelenium +37.9%
Contains more CopperCopper +60.7%
Contains more PhosphorusPhosphorus +18.2%
~equal in Sodium ~59mg

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.
Cod
Cod
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 19% 71% 165% 52% 36% 163% 93% 147% 404% 1.3% 20% 43%
Contains more Vitamin B5Vitamin B5 +9790.1%
Contains more Vitamin CVitamin C +290%
Contains more Vitamin AVitamin A +383.3%
Contains more Vitamin EVitamin E +454.7%
Contains more Vitamin DVitamin D +1122.2%
Contains more Vitamin B1Vitamin B1 +172.4%
Contains more Vitamin B2Vitamin B2 +138.5%
Contains more Vitamin B3Vitamin B3 +320.4%
Contains more Vitamin B6Vitamin B6 +159.6%
Contains more Vitamin B12Vitamin B12 +254.9%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +271.4%
Contains more CholineCholine +20.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
20% 13% 65%
Protein: 20.42 g
Fats: 13.42 g
Carbs: 0 g
Water: 64.89 g
Other: 1.27 g
Contains more WaterWater +25.2%
Contains more ProteinProtein +14.7%
Contains more FatsFats +1903%
Contains more OtherOther +323.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
28% 35% 36%
Saturated fat: Sat. Fat 3.05 g
Monounsaturated fat: Mono. Fat 3.77 g
Polyunsaturated fat: Poly. Fat 3.886 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +3910.6%
Contains more Poly. FatPolyunsaturated fat +1582.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Fish, salmon, Atlantic, farmed, raw DV% diff.
Vitamin B5 153mg 1.547mg 3029%
Vitamin B12 0.91µg 3.23µg 97%
Vitamin D 36IU 441IU 51%
Vitamin D 0.9µg 11µg 51%
Vitamin B3 2.063mg 8.672mg 41%
Vitamin B6 0.245mg 0.636mg 30%
Polyunsaturated fat 0.231g 3.886g 24%
Fats 0.67g 13.42g 20%
Vitamin E 0.64mg 3.55mg 19%
Selenium 33.1µg 24µg 17%
Saturated fat 0.131g 3.05g 13%
Vitamin B1 0.076mg 0.207mg 11%
Monounsaturated fat 0.094g 3.77g 9%
Vitamin B2 0.065mg 0.155mg 7%
Calories 82kcal 208kcal 6%
Vitamin A 12µg 58µg 5%
Protein 17.81g 20.42g 5%
Phosphorus 203mg 240mg 5%
Folate 7µg 26µg 5%
Cholesterol 43mg 55mg 4%
Vitamin C 1mg 3.9mg 3%
Choline 65.2mg 78.5mg 2%
Copper 0.028mg 0.045mg 2%
Potassium 413mg 363mg 1%
Calcium 16mg 9mg 1%
Zinc 0.45mg 0.36mg 1%
Magnesium 32mg 27mg 1%
Iron 0.38mg 0.34mg 0%
Sodium 54mg 59mg 0%
Manganese 0.015mg 0.011mg 0%
Vitamin K 0.1µg 0.5µg 0%
Tryptophan 0.199mg 0.209mg 0%
Threonine 0.781mg 0.86mg 0%
Isoleucine 0.821mg 0.968mg 0%
Leucine 1.447mg 1.615mg 0%
Lysine 1.635mg 1.87mg 0%
Methionine 0.527mg 0.626mg 0%
Phenylalanine 0.695mg 0.845mg 0%
Valine 0.917mg 1.107mg 0%
Histidine 0.524mg 0.549mg 0%
Omega-3 - EPA 0.064g 0.862g N/A
Omega-3 - DHA 0.12g 1.104g N/A
Omega-3 - ALA 0.148g N/A
Omega-3 - DPA 0.01g 0.393g N/A
Omega-6 - Gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.062g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Fish, salmon, Atlantic, farmed, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet ok

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
731%
Cod
94%
Fish, salmon, Atlantic, farmed, raw
Minerals Daily Need Coverage Score
38%
Cod
33%
Fish, salmon, Atlantic, farmed, raw

Comparison summary

Which food is lower in glycemic index?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is cheaper (difference - $1.3)
Which food is richer in vitamins?
Fish, salmon, Atlantic, farmed, raw
Fish, salmon, Atlantic, farmed, raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 2.919g)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Fish, salmon, Atlantic, farmed, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/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.