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  6. Smoked salmon vs. Cod

Smoked salmon vs. Cod — In-Depth Nutrition Comparison

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Important differences between smoked salmon and cod

  • Smoked salmon has more vitamin D, vitamin B12, copper, vitamin B3, and iron; however, cod has more vitamin B5, potassium, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3043% more.
  • Smoked salmon has 19 times more vitamin D than cod. Smoked salmon has 685IU of vitamin D, while cod has 36IU.
  • Cod is lower in sodium.

The food varieties used in the comparison are Fish, salmon, chinook, smoked and Fish, cod, Atlantic, raw.

Infographic

Smoked salmon vs Cod 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.
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
6
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 IronIron +123.7%
Contains more CopperCopper +721.4%
Contains more ManganeseManganese +13.3%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +136%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -92%
~equal in Selenium ~33.1µg

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
4
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% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin EVitamin E +110.9%
Contains more Vitamin DVitamin D +1800%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin B12Vitamin B12 +258.2%
Contains more CholineCholine +36.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +230.4%
Contains more Vitamin B5Vitamin B5 +17486.2%
Contains more FolateFolate +250%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Smoked salmon Cod DV% diff.
Vitamin B5 0.87mg 153mg 3043%
Vitamin B12 3.26µg 0.91µg 98%
Vitamin D 17.1µg 0.9µg 81%
Vitamin D 685IU 36IU 81%
Sodium 672mg 54mg 27%
Copper 0.23mg 0.028mg 22%
Vitamin B3 4.72mg 2.063mg 17%
Cholesterol 23mg 43mg 7%
Potassium 175mg 413mg 7%
Iron 0.85mg 0.38mg 6%
Phosphorus 164mg 203mg 6%
Fats 4.32g 0.67g 6%
Monounsaturated fat 2.023g 0.094g 5%
Vitamin E 1.35mg 0.64mg 5%
Polyunsaturated fat 0.995g 0.231g 5%
Saturated fat 0.929g 0.131g 4%
Choline 89mg 65.2mg 4%
Vitamin B1 0.023mg 0.076mg 4%
Magnesium 18mg 32mg 3%
Vitamin B6 0.278mg 0.245mg 3%
Vitamin B2 0.101mg 0.065mg 3%
Calories 117kcal 82kcal 2%
Vitamin A 26µg 12µg 2%
Protein 18.28g 17.81g 1%
Selenium 32.4µg 33.1µg 1%
Folate 2µg 7µg 1%
Zinc 0.31mg 0.45mg 1%
Calcium 11mg 16mg 1%
Vitamin C 0mg 1mg 1%
Manganese 0.017mg 0.015mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.205mg 0.199mg 0%
Threonine 0.801mg 0.781mg 0%
Isoleucine 0.842mg 0.821mg 0%
Leucine 1.486mg 1.447mg 0%
Lysine 1.679mg 1.635mg 0%
Methionine 0.541mg 0.527mg 0%
Phenylalanine 0.714mg 0.695mg 0%
Valine 0.942mg 0.917mg 0%
Histidine 0.538mg 0.524mg 0%
Omega-3 - EPA 0.183g 0.064g N/A
Omega-3 - DHA 0.267g 0.12g N/A
Omega-3 - DPA 0.073g 0.01g N/A

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
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +544.8%
Contains more OtherOther +1700%
Contains more WaterWater +12.8%
~equal in Protein ~17.81g
~equal in Carbs ~0g

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% 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 +2052.1%
Contains more Poly. FatPolyunsaturated fat +330.7%
Contains less Sat. FatSaturated fat -85.9%

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/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.