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  6. Cod vs. Sockeye salmon

Cod vs. Sockeye salmon — In-Depth Nutrition Comparison

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Important differences between Cod and Sockeye salmon

  • Cod has less Vitamin B12, Vitamin D, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B5, Vitamin B2, Vitamin B1, Potassium, and Choline.
  • Sockeye salmon's daily need coverage for Vitamin B12 is 143% more.

The food varieties used in the comparison are Fish, cod, Atlantic, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Cod vs Sockeye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
6
:
4
Sockeye salmon
Sockeye salmon
Contains more Calcium +27.3%
Contains more Magnesium +16.7%
Contains less Sodium -15.2%
Contains more Manganese +53.8%
Contains more Phosphorus +121%
Contains more Potassium +78.7%
Contains more Copper +111.1%
Equal in Iron - 0.52
Equal in Zinc - 0.55
Equal in Selenium - 35.5
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +27.3%
Contains more Magnesium +16.7%
Contains less Sodium -15.2%
Contains more Manganese +53.8%
Contains more Phosphorus +121%
Contains more Potassium +78.7%
Contains more Copper +111.1%
Equal in Iron - 0.52
Equal in Zinc - 0.55
Equal in Selenium - 35.5

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
2
:
9
Sockeye salmon
Sockeye salmon
Contains more Vitamin C +∞%
Contains more Folate +14.3%
Contains more Vitamin A +310.6%
Contains more Vitamin E +22.2%
Contains more Vitamin D +1291.7%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +211.4%
Contains more Vitamin B3 +302.8%
Contains more Vitamin B5 +607.8%
Contains more Vitamin B6 +192.2%
Contains more Vitamin B12 +325.7%
Equal in Vitamin K - 0.1
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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin C +∞%
Contains more Folate +14.3%
Contains more Vitamin A +310.6%
Contains more Vitamin E +22.2%
Contains more Vitamin D +1291.7%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +211.4%
Contains more Vitamin B3 +302.8%
Contains more Vitamin B5 +607.8%
Contains more Vitamin B6 +192.2%
Contains more Vitamin B12 +325.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Sockeye salmon
Sockeye salmon
Contains more Water +12.8%
Contains more Protein +16%
Contains more Fats +547.7%
Contains more Other +59%
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Water +12.8%
Contains more Protein +16%
Contains more Fats +547.7%
Contains more Other +59%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +1403.2%
Contains more Polyunsaturated fat +354.5%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -82.7%
Contains more Monounsaturated Fat +1403.2%
Contains more Polyunsaturated fat +354.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Sockeye salmon Opinion
Protein 22.83g 26.48g Sockeye salmon
Fats 0.86g 5.57g Sockeye salmon
Calories 105kcal 156kcal Sockeye salmon
Calcium 14mg 11mg Cod
Iron 0.49mg 0.52mg Sockeye salmon
Magnesium 42mg 36mg Cod
Phosphorus 138mg 305mg Sockeye salmon
Potassium 244mg 436mg Sockeye salmon
Sodium 78mg 92mg Cod
Zinc 0.58mg 0.55mg Cod
Copper 0.036mg 0.076mg Sockeye salmon
Manganese 0.02mg 0.013mg Cod
Selenium 37.6µg 35.5µg Cod
Vitamin A 47IU 193IU Sockeye salmon
Vitamin A RAE 14µg 58µg Sockeye salmon
Vitamin E 0.81mg 0.99mg Sockeye salmon
Vitamin D 46IU 670IU Sockeye salmon
Vitamin D 1.2µg 16.7µg Sockeye salmon
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.157mg Sockeye salmon
Vitamin B2 0.079mg 0.246mg Sockeye salmon
Vitamin B3 2.513mg 10.123mg Sockeye salmon
Vitamin B5 0.18mg 1.274mg Sockeye salmon
Vitamin B6 0.283mg 0.827mg Sockeye salmon
Folate 8µg 7µg Cod
Vitamin B12 1.05µg 4.47µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.335mg Sockeye salmon
Threonine 1.001mg 1.247mg Sockeye salmon
Isoleucine 1.052mg 1.274mg Sockeye salmon
Leucine 1.856mg 2.185mg Sockeye salmon
Lysine 2.097mg 2.574mg Sockeye salmon
Methionine 0.676mg 0.858mg Sockeye salmon
Phenylalanine 0.891mg 1.086mg Sockeye salmon
Valine 1.176mg 1.461mg Sockeye salmon
Histidine 0.672mg 0.711mg Sockeye salmon
Cholesterol 55mg 61mg Cod
Trans Fat 0.023g Cod
Saturated Fat 0.168g 0.969g Cod
Omega-3 - DHA 0.154g 0.56g Sockeye salmon
Omega-3 - EPA 0.004g 0.299g Sockeye salmon
Omega-3 - DPA 0.013g 0.093g Sockeye salmon
Monounsaturated Fat 0.124g 1.864g Sockeye salmon
Polyunsaturated fat 0.292g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Sockeye salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
30%
Cod
137%
Sockeye salmon
Minerals Daily Need Coverage Score
38%
Cod
47%
Sockeye salmon

Comparison summary

Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.801g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $11.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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/171956/nutrients
  2. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.