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Salmon vs Cod - In-Depth Nutrition Comparison

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Differences between Salmon and Cod

  • Salmon has more Vitamin B12, Vitamin B6, Vitamin B3, Copper, Vitamin B2, Vitamin B1, Selenium, and Iron, while Cod has more Vitamin B5.
  • Cod's daily need coverage for Vitamin B5 is 3027% higher.
  • Cod contains 9 times less Copper than Salmon. Salmon contains 0.25mg of Copper, while Cod contains 0.028mg.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Fish, cod, Atlantic, raw.

Infographic

Salmon vs Cod 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
5
:
3
Cod
Cod
Contains more Iron +110.5%
Contains more Potassium +18.6%
Contains less Sodium -18.5%
Contains more Zinc +42.2%
Contains more Copper +792.9%
Contains more Calcium +33.3%
Contains more Magnesium +10.3%
Equal in Phosphorus - 203
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +110.5%
Contains more Potassium +18.6%
Contains less Sodium -18.5%
Contains more Zinc +42.2%
Contains more Copper +792.9%
Contains more Calcium +33.3%
Contains more Magnesium +10.3%
Equal in Phosphorus - 203

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
6
:
5
Cod
Cod
Contains more Vitamin B1 +197.4%
Contains more Vitamin B2 +484.6%
Contains more Vitamin B3 +281%
Contains more Vitamin B6 +233.9%
Contains more Folate +257.1%
Contains more Vitamin B12 +249.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +9094.7%
Equal in Vitamin A - 40
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin B1 +197.4%
Contains more Vitamin B2 +484.6%
Contains more Vitamin B3 +281%
Contains more Vitamin B6 +233.9%
Contains more Folate +257.1%
Contains more Vitamin B12 +249.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +9094.7%
Equal in Vitamin A - 40

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
1
Cod
Cod
Contains more Protein +11.4%
Contains more Fats +846.3%
Contains more Other +1673.3%
Contains more Water +18.6%
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +11.4%
Contains more Fats +846.3%
Contains more Other +1673.3%
Contains more Water +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +2137.2%
Contains more Polyunsaturated fat +999.1%
Contains less Saturated Fat -86.6%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +2137.2%
Contains more Polyunsaturated fat +999.1%
Contains less Saturated Fat -86.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salmon Cod
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Cod Opinion
Protein 19.84g 17.81g Salmon
Fats 6.34g 0.67g Salmon
Calories 142kcal 82kcal Salmon
Calcium 12mg 16mg Cod
Iron 0.8mg 0.38mg Salmon
Magnesium 29mg 32mg Cod
Phosphorus 200mg 203mg Cod
Potassium 490mg 413mg Salmon
Sodium 44mg 54mg Salmon
Zinc 0.64mg 0.45mg Salmon
Copper 0.25mg 0.028mg Salmon
Vitamin A 40IU 40IU
Vitamin A RAE 12µg 12µg
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.226mg 0.076mg Salmon
Vitamin B2 0.38mg 0.065mg Salmon
Vitamin B3 7.86mg 2.063mg Salmon
Vitamin B5 1.664mg 153mg Cod
Vitamin B6 0.818mg 0.245mg Salmon
Folate 25µg 7µg Salmon
Vitamin B12 3.18µg 0.91µg Salmon
Vitamin K 0.1µg Cod
Tryptophan 0.222mg 0.199mg Salmon
Threonine 0.87mg 0.781mg Salmon
Isoleucine 0.914mg 0.821mg Salmon
Leucine 1.613mg 1.447mg Salmon
Lysine 1.822mg 1.635mg Salmon
Methionine 0.587mg 0.527mg Salmon
Phenylalanine 0.775mg 0.695mg Salmon
Valine 1.022mg 0.917mg Salmon
Histidine 0.584mg 0.524mg Salmon
Cholesterol 55mg 43mg Cod
Saturated Fat 0.981g 0.131g Cod
Omega-3 - DHA 1.115g 0.12g Salmon
Omega-3 - EPA 0.321g 0.064g Salmon
Omega-3 - DPA 0.287g 0.01g Salmon
Monounsaturated Fat 2.103g 0.094g Salmon
Polyunsaturated fat 2.539g 0.231g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
790%
Cod
Minerals Daily Need Coverage Score
36%
Salmon
24%
Cod

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.85g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $11.7)
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.
Which food is richer in vitamins?
?
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. 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.