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  6. Salmon raw vs. Cod

Salmon raw vs. Cod — In-Depth Nutrition Comparison

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Differences between salmon raw and cod

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B3, copper, vitamin B2, vitamin B1, fats, 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 fats than salmon raw. Salmon raw contains 6.34g of fats, while cod contains 0.67g.

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

Infographic

Salmon raw vs Cod infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Cod
Cod
2
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%
Contains more PotassiumPotassium +18.6%
Contains more IronIron +110.5%
Contains more CopperCopper +792.9%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -18.5%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +33.3%
~equal in Phosphorus ~203mg
~equal in Manganese ~0.015mg
~equal in Selenium ~33.1µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Cod
Cod
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Contains more Vitamin B1Vitamin B1 +197.4%
Contains more Vitamin B2Vitamin B2 +484.6%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +233.9%
Contains more Vitamin B12Vitamin B12 +249.5%
Contains more FolateFolate +257.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +9094.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~12µg

All nutrients comparison - raw data values

Nutrient Salmon raw Cod DV% diff.
Vitamin B5 1.664mg 153mg 3027%
Vitamin B12 3.18µg 0.91µg 95%
Vitamin B6 0.818mg 0.245mg 44%
Vitamin B3 7.86mg 2.063mg 36%
Copper 0.25mg 0.028mg 25%
Vitamin B2 0.38mg 0.065mg 24%
Polyunsaturated fat 2.539g 0.231g 15%
Vitamin B1 0.226mg 0.076mg 13%
Choline 65.2mg 12%
Fats 6.34g 0.67g 9%
Selenium 36.5µg 33.1µg 6%
Vitamin D* 36 IU 5%
Vitamin D 0.9µg 5%
Iron 0.8mg 0.38mg 5%
Folate 25µg 7µg 5%
Monounsaturated fat 2.103g 0.094g 5%
Protein 19.84g 17.81g 4%
Cholesterol 55mg 43mg 4%
Vitamin E 0.64mg 4%
Saturated fat 0.981g 0.131g 4%
Calories 142kcal 82kcal 3%
Potassium 490mg 413mg 2%
Zinc 0.64mg 0.45mg 2%
Vitamin C 0mg 1mg 1%
Magnesium 29mg 32mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 72kcal 46kcal N/A
Weight per 100 calories 70g 122g N/A
Unsaturated / Saturated Fat ratio 4.7 2.5 N/A
Calcium 12mg 16mg 0%
Phosphorus 200mg 203mg 0%
Sodium 44mg 54mg 0%
Vitamin A 12µg 12µg 0%
Manganese 0.016mg 0.015mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.222mg 0.199mg 0%
Threonine 0.87mg 0.781mg 0%
Isoleucine 0.914mg 0.821mg 0%
Leucine 1.613mg 1.447mg 0%
Lysine 1.822mg 1.635mg 0%
Methionine 0.587mg 0.527mg 0%
Phenylalanine 0.775mg 0.695mg 0%
Valine 1.022mg 0.917mg 0%
Histidine 0.584mg 0.524mg 0%
Omega-3 (EPA) 0.321g 0.064g N/A
Omega-3 (DHA) 1.115g 0.12g N/A
Omega-3 (DPA) 0.287g 0.01g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +2137.2%
Contains more Poly. FatPolyunsaturated fat +999.1%
Contains less Sat. FatSaturated fat -86.6%

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. Salmon raw - 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.