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Smoked salmon vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and cod

  • Smoked salmon has more vitamin D, vitamin B12, copper, vitamin B5, and vitamin B3; however, cod is higher in selenium, magnesium, and vitamin B1.
  • Smoked salmon covers your daily need for vitamin D, 107% more than cod.
  • Smoked salmon has 9 times more sodium than cod. While smoked salmon has 672mg of sodium, cod has only 78mg.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Smoked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Cod
Cod
7
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%
Contains more IronIron +73.5%
Contains more CopperCopper +538.9%
Contains more PhosphorusPhosphorus +18.8%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +39.4%
Contains more ZincZinc +87.1%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +17.6%
Contains more SeleniumSelenium +16%

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.
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Cod
Cod
3
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% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin DVitamin D +1325%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin B5Vitamin B5 +383.3%
Contains more Vitamin B12Vitamin B12 +210.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +282.6%
Contains more FolateFolate +300%
~equal in Vitamin B6 ~0.283mg
~equal in Vitamin K ~0.1µg
~equal in Choline ~83.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +402.3%
Contains more OtherOther +1284.6%
Contains more ProteinProtein +24.9%
~equal in Carbs ~0g
~equal in Water ~75.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
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
Contains more Mono. FatMonounsaturated fat +1531.5%
Contains more Poly. FatPolyunsaturated fat +240.8%
Contains less Sat. FatSaturated fat -81.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Cod
Lower in Cholesterol ok
Rich in vitamins 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 Smoked salmon Cod DV% diff.
Vitamin B12 3.26µg 1.05µg 92%
Vitamin D 17.1µg 1.2µg 80%
Vitamin D 685IU 46IU 80%
Sodium 672mg 78mg 26%
Copper 0.23mg 0.036mg 22%
Vitamin B3 4.72mg 2.513mg 14%
Vitamin B5 0.87mg 0.18mg 14%
Cholesterol 23mg 55mg 11%
Protein 18.28g 22.83g 9%
Selenium 32.4µg 37.6µg 9%
Magnesium 18mg 42mg 6%
Fats 4.32g 0.86g 5%
Polyunsaturated fat 0.995g 0.292g 5%
Monounsaturated fat 2.023g 0.124g 5%
Iron 0.85mg 0.49mg 5%
Vitamin B1 0.023mg 0.088mg 5%
Phosphorus 164mg 138mg 4%
Vitamin E 1.35mg 0.81mg 4%
Saturated fat 0.929g 0.168g 3%
Vitamin B2 0.101mg 0.079mg 2%
Zinc 0.31mg 0.58mg 2%
Potassium 175mg 244mg 2%
Folate 2µg 8µg 2%
Choline 89mg 83.7mg 1%
Calories 117kcal 105kcal 1%
Vitamin A 26µg 14µg 1%
Vitamin C 0mg 1mg 1%
Calcium 11mg 14mg 0%
Manganese 0.017mg 0.02mg 0%
Vitamin B6 0.278mg 0.283mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.205mg 0.256mg 0%
Threonine 0.801mg 1.001mg 0%
Isoleucine 0.842mg 1.052mg 0%
Leucine 1.486mg 1.856mg 0%
Lysine 1.679mg 2.097mg 0%
Methionine 0.541mg 0.676mg 0%
Phenylalanine 0.714mg 0.891mg 0%
Valine 0.942mg 1.176mg 0%
Histidine 0.538mg 0.672mg 0%
Omega-3 - EPA 0.183g 0.004g N/A
Omega-3 - DHA 0.267g 0.154g N/A
Omega-3 - DPA 0.073g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Cod
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
76%
Smoked salmon
30%
Cod
Minerals Daily Need Coverage Score
49%
Smoked salmon
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 32mg)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 0.761g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $12.7)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.