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Sockeye salmon vs. Cod — In-Depth Nutrition Comparison

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Important differences between Sockeye salmon and Cod

  • Cod has less Vitamin B12, Vitamin D, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B5, Vitamin B2, Vitamin B1, Potassium, and Choline.
  • Sockeye salmon's daily need coverage for Vitamin B12 is 143% more.
  • Sockeye salmon has 15 times more Vitamin D than Cod. Sockeye salmon has 670IU of Vitamin D, while Cod has 46IU.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Sockeye 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.
Contains more Phosphorus +121%
Contains more Potassium +78.7%
Contains more Copper +111.1%
Contains more Calcium +27.3%
Contains more Magnesium +16.7%
Contains less Sodium -15.2%
Contains more Manganese +53.8%
Equal in Iron - 0.49
Equal in Zinc - 0.58
Equal in Selenium - 37.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Phosphorus +121%
Contains more Potassium +78.7%
Contains more Copper +111.1%
Contains more Calcium +27.3%
Contains more Magnesium +16.7%
Contains less Sodium -15.2%
Contains more Manganese +53.8%
Equal in Iron - 0.49
Equal in Zinc - 0.58
Equal in Selenium - 37.6

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.
:
2
Cod
Contains more Vitamin A +310.6%
Contains more Vitamin E +22.2%
Contains more Vitamin D +1291.7%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +211.4%
Contains more Vitamin B3 +302.8%
Contains more Vitamin B5 +607.8%
Contains more Vitamin B6 +192.2%
Contains more Vitamin B12 +325.7%
Contains more Choline +34.5%
Contains more Vitamin C +∞%
Contains more Folate +14.3%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 62% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 46% 1%
Contains more Vitamin A +310.6%
Contains more Vitamin E +22.2%
Contains more Vitamin D +1291.7%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +211.4%
Contains more Vitamin B3 +302.8%
Contains more Vitamin B5 +607.8%
Contains more Vitamin B6 +192.2%
Contains more Vitamin B12 +325.7%
Contains more Choline +34.5%
Contains more Vitamin C +∞%
Contains more Folate +14.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16%
Contains more Fats +547.7%
Contains more Other +59%
Contains more Water +12.8%
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Protein +16%
Contains more Fats +547.7%
Contains more Other +59%
Contains more Water +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1403.2%
Contains more Polyunsaturated fat +354.5%
Contains less Saturated Fat -82.7%
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +1403.2%
Contains more Polyunsaturated fat +354.5%
Contains less Saturated Fat -82.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Cod
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol 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 Sockeye salmon Cod Opinion
Protein 26.48g 22.83g Sockeye salmon
Fats 5.57g 0.86g Sockeye salmon
Calories 156kcal 105kcal Sockeye salmon
Calcium 11mg 14mg Cod
Iron 0.52mg 0.49mg Sockeye salmon
Magnesium 36mg 42mg Cod
Phosphorus 305mg 138mg Sockeye salmon
Potassium 436mg 244mg Sockeye salmon
Sodium 92mg 78mg Cod
Zinc 0.55mg 0.58mg Cod
Copper 0.076mg 0.036mg Sockeye salmon
Manganese 0.013mg 0.02mg Cod
Selenium 35.5µg 37.6µg Cod
Vitamin A 193IU 47IU Sockeye salmon
Vitamin A RAE 58µg 14µg Sockeye salmon
Vitamin E 0.99mg 0.81mg Sockeye salmon
Vitamin D 670IU 46IU Sockeye salmon
Vitamin D 16.7µg 1.2µg Sockeye salmon
Vitamin C 0mg 1mg Cod
Vitamin B1 0.157mg 0.088mg Sockeye salmon
Vitamin B2 0.246mg 0.079mg Sockeye salmon
Vitamin B3 10.123mg 2.513mg Sockeye salmon
Vitamin B5 1.274mg 0.18mg Sockeye salmon
Vitamin B6 0.827mg 0.283mg Sockeye salmon
Folate 7µg 8µg Cod
Vitamin B12 4.47µg 1.05µg Sockeye salmon
Choline 112.6mg 83.7mg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.335mg 0.256mg Sockeye salmon
Threonine 1.247mg 1.001mg Sockeye salmon
Isoleucine 1.274mg 1.052mg Sockeye salmon
Leucine 2.185mg 1.856mg Sockeye salmon
Lysine 2.574mg 2.097mg Sockeye salmon
Methionine 0.858mg 0.676mg Sockeye salmon
Phenylalanine 1.086mg 0.891mg Sockeye salmon
Valine 1.461mg 1.176mg Sockeye salmon
Histidine 0.711mg 0.672mg Sockeye salmon
Cholesterol 61mg 55mg Cod
Trans Fat 0.023g Cod
Saturated Fat 0.969g 0.168g Cod
Omega-3 - DHA 0.56g 0.154g Sockeye salmon
Omega-3 - EPA 0.299g 0.004g Sockeye salmon
Omega-3 - DPA 0.093g 0.013g Sockeye salmon
Monounsaturated Fat 1.864g 0.124g Sockeye salmon
Polyunsaturated fat 1.327g 0.292g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
132%
Sockeye salmon
31%
Cod
Minerals Daily Need Coverage Score
47%
Sockeye salmon
38%
Cod

Comparison summary

Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.801g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $11.7)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.