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Cod vs. Trout — In-Depth Nutrition Comparison

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What are the differences between Cod and Trout?

  • Cod is higher in Selenium, yet Trout is higher in Vitamin B12, Vitamin D, Vitamin B5, Vitamin B3, Phosphorus, Vitamin E , Vitamin A RAE, and Vitamin B6.
  • Trout's daily need coverage for Vitamin B12 is 128% more.
  • The amount of Saturated Fat in Cod is lower.

We used Fish, cod, Atlantic, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat types in this article.

Infographic

Cod vs 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
5
:
5
Trout
Contains more Iron +36.1%
Contains more Magnesium +40%
Contains more Manganese +53.8%
Contains more Selenium +33.8%
Contains more Calcium +114.3%
Contains more Phosphorus +95.7%
Contains more Potassium +84.4%
Contains less Sodium -21.8%
Contains more Copper +52.8%
Equal in Zinc - 0.54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains more Iron +36.1%
Contains more Magnesium +40%
Contains more Manganese +53.8%
Contains more Selenium +33.8%
Contains more Calcium +114.3%
Contains more Phosphorus +95.7%
Contains more Potassium +84.4%
Contains less Sodium -21.8%
Contains more Copper +52.8%
Equal in Zinc - 0.54

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
0
:
11
Trout
Contains more Vitamin A +540.4%
Contains more Vitamin E +244.4%
Contains more Vitamin D +1483.3%
Contains more Vitamin C +190%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +35.4%
Contains more Vitamin B3 +164.5%
Contains more Vitamin B5 +1005.6%
Contains more Vitamin B6 +36.4%
Contains more Folate +50%
Contains more Vitamin B12 +291.4%
Equal in Vitamin K - 0.1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
Contains more Vitamin A +540.4%
Contains more Vitamin E +244.4%
Contains more Vitamin D +1483.3%
Contains more Vitamin C +190%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +35.4%
Contains more Vitamin B3 +164.5%
Contains more Vitamin B5 +1005.6%
Contains more Vitamin B6 +36.4%
Contains more Folate +50%
Contains more Vitamin B12 +291.4%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
2
:
2
Trout
Contains more Water +10.5%
Contains more Other +290%
Contains more Fats +758.1%
Equal in Protein - 23.8
Equal in Water - 68.72
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Water +10.5%
Contains more Other +290%
Contains more Fats +758.1%
Equal in Protein - 23.8
Equal in Water - 68.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
1
:
2
Trout
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +1805.6%
Contains more Polyunsaturated fat +516.1%
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +1805.6%
Contains more Polyunsaturated fat +516.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Trout Opinion
Protein 22.83g 23.8g Trout
Fats 0.86g 7.38g Trout
Calories 105kcal 168kcal Trout
Calcium 14mg 30mg Trout
Iron 0.49mg 0.36mg Cod
Magnesium 42mg 30mg Cod
Phosphorus 138mg 270mg Trout
Potassium 244mg 450mg Trout
Sodium 78mg 61mg Trout
Zinc 0.58mg 0.54mg Cod
Copper 0.036mg 0.055mg Trout
Manganese 0.02mg 0.013mg Cod
Selenium 37.6µg 28.1µg Cod
Vitamin A 47IU 301IU Trout
Vitamin A RAE 14µg 100µg Trout
Vitamin E 0.81mg 2.79mg Trout
Vitamin D 46IU 759IU Trout
Vitamin D 1.2µg 19µg Trout
Vitamin C 1mg 2.9mg Trout
Vitamin B1 0.088mg 0.143mg Trout
Vitamin B2 0.079mg 0.107mg Trout
Vitamin B3 2.513mg 6.646mg Trout
Vitamin B5 0.18mg 1.99mg Trout
Vitamin B6 0.283mg 0.386mg Trout
Folate 8µg 12µg Trout
Vitamin B12 1.05µg 4.11µg Trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.279mg Trout
Threonine 1.001mg 1.092mg Trout
Isoleucine 1.052mg 1.148mg Trout
Leucine 1.856mg 2.025mg Trout
Lysine 2.097mg 2.287mg Trout
Methionine 0.676mg 0.738mg Trout
Phenylalanine 0.891mg 0.973mg Trout
Valine 1.176mg 1.283mg Trout
Histidine 0.672mg 0.733mg Trout
Cholesterol 55mg 70mg Cod
Trans Fat 0.056g Cod
Saturated Fat 0.168g 1.651g Cod
Omega-3 - DHA 0.154g 0.616g Trout
Omega-3 - EPA 0.004g 0.259g Trout
Omega-3 - DPA 0.013g 0.109g Trout
Monounsaturated Fat 0.124g 2.363g Trout
Polyunsaturated fat 0.292g 1.799g Trout
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Trout
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
131%
Trout
Minerals Daily Need Coverage Score
38%
Cod
40%
Trout

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 17mg)
Which food is cheaper?
Trout
Trout is cheaper (difference - $1.3)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.483g)
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.