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  6. Cod vs. Rainbow trout

Cod vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on differences between cod and rainbow trout

  • Cod has more vitamin B5 and selenium; however, rainbow trout is higher in vitamin B12, vitamin D, vitamin B3, vitamin E, and vitamin B6.
  • Cod covers your daily vitamin B5 needs 3027% more than rainbow trout.
  • Cod has less cholesterol.

Food varieties used in this article are Fish, cod, Atlantic, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Cod vs Rainbow trout 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
4
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +28%
Contains more IronIron +22.6%
Contains more ManganeseManganese +36.4%
Contains more SeleniumSelenium +40.3%
Contains more CalciumCalcium +56.3%
Contains more CopperCopper +64.3%
Contains more PhosphorusPhosphorus +11.3%
~equal in Potassium ~377mg
~equal in Zinc ~0.45mg
~equal in Sodium ~51mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B5Vitamin B5 +9078.2%
Contains more Vitamin CVitamin C +190%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +265.6%
Contains more Vitamin DVitamin D +1666.7%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B3Vitamin B3 +169.8%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin B12Vitamin B12 +372.5%
Contains more FolateFolate +57.1%
~equal in Vitamin K ~0.1µg
~equal in Choline ~65mg

All nutrients comparison - raw data values

Nutrient Cod Rainbow trout DV% diff.
Vitamin B5 153mg 1.667mg 3027%
Vitamin B12 0.91µg 4.3µg 141%
Vitamin D 36IU 635IU 75%
Vitamin D 0.9µg 15.9µg 75%
Vitamin B3 2.063mg 5.567mg 22%
Selenium 33.1µg 23.6µg 17%
Vitamin E 0.64mg 2.34mg 11%
Polyunsaturated fat 0.231g 1.507g 9%
Vitamin A 12µg 84µg 8%
Fats 0.67g 6.18g 8%
Vitamin B6 0.245mg 0.34mg 7%
Saturated fat 0.131g 1.383g 6%
Monounsaturated fat 0.094g 1.979g 5%
Cholesterol 43mg 59mg 5%
Vitamin B1 0.076mg 0.12mg 4%
Protein 17.81g 19.94g 4%
Phosphorus 203mg 226mg 3%
Calories 82kcal 141kcal 3%
Copper 0.028mg 0.046mg 2%
Vitamin B2 0.065mg 0.09mg 2%
Magnesium 32mg 25mg 2%
Vitamin C 1mg 2.9mg 2%
Iron 0.38mg 0.31mg 1%
Potassium 413mg 377mg 1%
Calcium 16mg 25mg 1%
Folate 7µg 11µg 1%
Zinc 0.45mg 0.45mg 0%
Sodium 54mg 51mg 0%
Manganese 0.015mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Choline 65.2mg 65mg 0%
Tryptophan 0.199mg 0.234mg 0%
Threonine 0.781mg 0.915mg 0%
Isoleucine 0.821mg 0.962mg 0%
Leucine 1.447mg 1.696mg 0%
Lysine 1.635mg 1.916mg 0%
Methionine 0.527mg 0.618mg 0%
Phenylalanine 0.695mg 0.815mg 0%
Valine 0.917mg 1.075mg 0%
Histidine 0.524mg 0.614mg 0%
Omega-3 - EPA 0.064g 0.217g N/A
Omega-3 - DHA 0.12g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.01g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more OtherOther +275%
Contains more ProteinProtein +12%
Contains more FatsFats +822.4%
~equal in Carbs ~0g
~equal in Water ~73.8g

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% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +2005.3%
Contains more Poly. FatPolyunsaturated fat +552.4%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.