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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
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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 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +27.3%
Contains less SodiumSodium -15.2%
Contains more ManganeseManganese +53.8%
Contains more PotassiumPotassium +78.7%
Contains more CopperCopper +111.1%
Contains more PhosphorusPhosphorus +121%
~equal in Iron ~0.52mg
~equal in Zinc ~0.55mg
~equal in Selenium ~35.5µg

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
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% 2.8% 16% 36% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
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 0% 12% 20% 501% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +310.6%
Contains more Vitamin E Vitamin E +22.2%
Contains more Vitamin DVitamin D +1291.7%
Contains more Vitamin B1Vitamin B1 +78.4%
Contains more Vitamin B2Vitamin B2 +211.4%
Contains more Vitamin B3Vitamin B3 +302.8%
Contains more Vitamin B5Vitamin B5 +607.8%
Contains more Vitamin B6Vitamin B6 +192.2%
Contains more Vitamin B12Vitamin B12 +325.7%
Contains more CholineCholine +34.5%
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more WaterWater +12.8%
Contains more ProteinProtein +16%
Contains more FatsFats +547.7%
Contains more OtherOther +59%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 50%
Saturated Fat: Sat. Fat 0.168 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
23% 45% 32%
Saturated Fat: Sat. Fat 0.969 g
Monounsaturated Fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated Fat -82.7%
Contains more Mono. FatMonounsaturated Fat +1403.2%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 105kcal 156kcal Sockeye salmon
Protein 22.83g 26.48g Sockeye salmon
Fats 0.86g 5.57g Sockeye salmon
Vitamin C 1mg 0mg Cod
Cholesterol 55mg 61mg Cod
Vitamin D 46IU 670IU Sockeye salmon
Magnesium 42mg 36mg Cod
Calcium 14mg 11mg Cod
Potassium 244mg 436mg Sockeye salmon
Iron 0.49mg 0.52mg Sockeye salmon
Copper 0.036mg 0.076mg Sockeye salmon
Zinc 0.58mg 0.55mg Cod
Phosphorus 138mg 305mg Sockeye salmon
Sodium 78mg 92mg Cod
Vitamin A 47IU 193IU Sockeye salmon
Vitamin A RAE 14µg 58µg Sockeye salmon
Vitamin E 0.81mg 0.99mg Sockeye salmon
Vitamin D 1.2µg 16.7µg Sockeye salmon
Manganese 0.02mg 0.013mg Cod
Selenium 37.6µg 35.5µg 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
Vitamin B12 1.05µg 4.47µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Folate 8µg 7µg Cod
Trans Fat 0.023g Cod
Choline 83.7mg 112.6mg Sockeye salmon
Saturated Fat 0.168g 0.969g Cod
Monounsaturated Fat 0.124g 1.864g Sockeye salmon
Polyunsaturated fat 0.292g 1.327g Sockeye salmon
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
Omega-3 - EPA 0.004g 0.299g Sockeye salmon
Omega-3 - DHA 0.154g 0.56g Sockeye salmon
Omega-3 - DPA 0.013g 0.093g 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 Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
31%
Cod
132%
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 is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 14mg)
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

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/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.