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Cod vs. Salsa — In-Depth Nutrition Comparison

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Summary of differences between cod and salsa

  • Cod has more selenium, vitamin B12, phosphorus, vitamin B6, and vitamin B3; however, salsa is higher in iron, vitamin A, and copper.
  • Cod covers your daily need for selenium, 59% more than salsa.
  • Salsa has less cholesterol.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and USDA Commodity, salsa.

Infographic

Cod vs Salsa 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
8
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%
Salsa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +53%
Contains more ZincZinc +164.7%
Contains more PhosphorusPhosphorus +576.7%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +8175%
Contains more IronIron +489.5%
Contains more CopperCopper +242.9%

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
10
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%
Salsa
3
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% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +91%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +133.3%
Contains more FolateFolate +171.4%

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
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +1087.3%
Contains more FatsFats +235%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.4%
Contains more OtherOther +433.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +487.5%
Contains more Poly. FatPolyunsaturated fat +115.9%
Contains less Sat. FatSaturated fat -77.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Salsa DV% diff.
Vitamin B5 153mg 3060%
Selenium 33.1µg 0.4µg 59%
Vitamin B12 0.91µg 0µg 38%
Protein 17.81g 1.5g 33%
Phosphorus 203mg 30mg 25%
Iron 0.38mg 2.24mg 23%
Sodium 54mg 430mg 16%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 12%
Copper 0.028mg 0.096mg 8%
Vitamin B6 0.245mg 0.149mg 7%
Fiber 0g 1.4g 6%
Vitamin B3 2.063mg 1.08mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Magnesium 32mg 16mg 4%
Potassium 413mg 270mg 4%
Vitamin E 0.64mg 4%
Folate 7µg 19µg 3%
Zinc 0.45mg 0.17mg 3%
Vitamin C 1mg 4mg 3%
Vitamin B2 0.065mg 0.03mg 3%
Calories 82kcal 36kcal 2%
Vitamin B1 0.076mg 0.05mg 2%
Vitamin A 12µg 28µg 2%
Carbs 0g 7g 2%
Manganese 0.015mg 1%
Fats 0.67g 0.2g 1%
Polyunsaturated fat 0.231g 0.107g 1%
Net carbs 0g 5.6g N/A
Calcium 16mg 12mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.131g 0.029g 0%
Monounsaturated fat 0.094g 0.016g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Salsa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
9%
Salsa
Minerals Daily Need Coverage Score
38%
Cod
23%
Salsa

Comparison summary

Which food is lower in Cholesterol?
Salsa
Salsa is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.102g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 0)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 376mg)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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

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.