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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Smoked salmon
Smoked salmon
2
:
6
Cod
Cod
Contains more Iron +123.7%
Contains more Copper +721.4%
Contains more Calcium +45.5%
Contains more Magnesium +77.8%
Contains more Phosphorus +23.8%
Contains more Potassium +136%
Contains less Sodium -92%
Contains more Zinc +45.2%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 32% 13% 71% 16% 88% 9% 77%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +123.7%
Contains more Copper +721.4%
Contains more Calcium +45.5%
Contains more Magnesium +77.8%
Contains more Phosphorus +23.8%
Contains more Potassium +136%
Contains less Sodium -92%
Contains more Zinc +45.2%

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
Smoked salmon
Smoked salmon
7
:
4
Cod
Cod
Contains more Vitamin A +117.5%
Contains more Vitamin E +110.9%
Contains more Vitamin D +1800%
Contains more Vitamin B2 +55.4%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B12 +258.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B5 +17486.2%
Contains more Folate +250%
Equal in Vitamin K - 0.1
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
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 A +117.5%
Contains more Vitamin E +110.9%
Contains more Vitamin D +1800%
Contains more Vitamin B2 +55.4%
Contains more Vitamin B3 +128.8%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B12 +258.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +230.4%
Contains more Vitamin B5 +17486.2%
Contains more Folate +250%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
3
:
1
Cod
Cod
Contains more Fats +544.8%
Contains more Other +1700%
Contains more Water +12.8%
Equal in Protein - 17.81
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 Fats +544.8%
Contains more Other +1700%
Contains more Water +12.8%
Equal in Protein - 17.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +2052.1%
Contains more Polyunsaturated fat +330.7%
Contains less Saturated Fat -85.9%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +2052.1%
Contains more Polyunsaturated fat +330.7%
Contains less Saturated Fat -85.9%

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.
Smoked salmon Cod
Lower in Cholesterol 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Cod Opinion
Protein 18.28g 17.81g Smoked salmon
Fats 4.32g 0.67g Smoked salmon
Calories 117kcal 82kcal Smoked salmon
Calcium 11mg 16mg Cod
Iron 0.85mg 0.38mg Smoked salmon
Magnesium 18mg 32mg Cod
Phosphorus 164mg 203mg Cod
Potassium 175mg 413mg Cod
Sodium 672mg 54mg Cod
Zinc 0.31mg 0.45mg Cod
Copper 0.23mg 0.028mg Smoked salmon
Vitamin A 87IU 40IU Smoked salmon
Vitamin A RAE 26µg 12µg Smoked salmon
Vitamin E 1.35mg 0.64mg Smoked salmon
Vitamin D 685IU 36IU Smoked salmon
Vitamin D 17.1µg 0.9µg Smoked salmon
Vitamin C 0mg 1mg Cod
Vitamin B1 0.023mg 0.076mg Cod
Vitamin B2 0.101mg 0.065mg Smoked salmon
Vitamin B3 4.72mg 2.063mg Smoked salmon
Vitamin B5 0.87mg 153mg Cod
Vitamin B6 0.278mg 0.245mg Smoked salmon
Folate 2µg 7µg Cod
Vitamin B12 3.26µg 0.91µg Smoked salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.205mg 0.199mg Smoked salmon
Threonine 0.801mg 0.781mg Smoked salmon
Isoleucine 0.842mg 0.821mg Smoked salmon
Leucine 1.486mg 1.447mg Smoked salmon
Lysine 1.679mg 1.635mg Smoked salmon
Methionine 0.541mg 0.527mg Smoked salmon
Phenylalanine 0.714mg 0.695mg Smoked salmon
Valine 0.942mg 0.917mg Smoked salmon
Histidine 0.538mg 0.524mg Smoked salmon
Cholesterol 23mg 43mg Smoked salmon
Saturated Fat 0.929g 0.131g Cod
Omega-3 - DHA 0.267g 0.12g Smoked salmon
Omega-3 - EPA 0.183g 0.064g Smoked salmon
Omega-3 - DPA 0.073g 0.01g Smoked salmon
Monounsaturated Fat 2.023g 0.094g Smoked salmon
Polyunsaturated fat 0.995g 0.231g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked 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
99%
Smoked salmon
790%
Cod
Minerals Daily Need Coverage Score
38%
Smoked salmon
24%
Cod

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 618mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.798g)
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.
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. 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.