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Sockeye salmon vs Cod - In-Depth Nutrition Comparison

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Differences between Sockeye salmon and Cod

  • Sockeye salmon has more Vitamin B12, Vitamin D, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B2, Choline, and Vitamin B1, while Cod has more Vitamin B5.
  • Cod's daily need coverage for Vitamin B5 is 3035% higher.
  • Cod contains 19 times less Vitamin D than Sockeye salmon. Sockeye salmon contains 670IU of Vitamin D, while Cod contains 36IU.
  • The amount of Cholesterol in Cod is lower.

The food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Fish, cod, Atlantic, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sockeye salmon
Sockeye salmon
6
:
2
Cod
Cod
Contains more Iron +36.8%
Contains more Magnesium +12.5%
Contains more Phosphorus +50.2%
Contains more Zinc +22.2%
Contains more Copper +171.4%
Contains more Calcium +45.5%
Contains less Sodium -41.3%
Equal in Potassium - 413
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 20% 26% 131% 39% 12% 15% 26%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +36.8%
Contains more Magnesium +12.5%
Contains more Phosphorus +50.2%
Contains more Zinc +22.2%
Contains more Copper +171.4%
Contains more Calcium +45.5%
Contains less Sodium -41.3%
Equal in Potassium - 413

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
Sockeye salmon
Sockeye salmon
8
:
2
Cod
Cod
Contains more Vitamin A +382.5%
Contains more Vitamin E +54.7%
Contains more Vitamin D +1755.6%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +278.5%
Contains more Vitamin B3 +390.7%
Contains more Vitamin B6 +237.6%
Contains more Vitamin B12 +391.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11909.4%
Equal in Folate - 7
Equal in Vitamin K - 0.1
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 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 +382.5%
Contains more Vitamin E +54.7%
Contains more Vitamin D +1755.6%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +278.5%
Contains more Vitamin B3 +390.7%
Contains more Vitamin B6 +237.6%
Contains more Vitamin B12 +391.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11909.4%
Equal in Folate - 7
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
3
:
1
Cod
Cod
Contains more Protein +48.7%
Contains more Fats +731.3%
Contains more Other +106.7%
Contains more Water +20.6%
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 Protein +48.7%
Contains more Fats +731.3%
Contains more Other +106.7%
Contains more Water +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +1883%
Contains more Polyunsaturated fat +474.5%
Contains less Saturated Fat -86.5%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +1883%
Contains more Polyunsaturated fat +474.5%
Contains less Saturated Fat -86.5%

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.
Sockeye salmon Cod
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Cod Opinion
Protein 26.48g 17.81g Sockeye salmon
Fats 5.57g 0.67g Sockeye salmon
Calories 156kcal 82kcal Sockeye salmon
Calcium 11mg 16mg Cod
Iron 0.52mg 0.38mg Sockeye salmon
Magnesium 36mg 32mg Sockeye salmon
Phosphorus 305mg 203mg Sockeye salmon
Potassium 436mg 413mg Sockeye salmon
Sodium 92mg 54mg Cod
Zinc 0.55mg 0.45mg Sockeye salmon
Copper 0.076mg 0.028mg Sockeye salmon
Vitamin A 193IU 40IU Sockeye salmon
Vitamin A RAE 58µg 12µg Sockeye salmon
Vitamin E 0.99mg 0.64mg Sockeye salmon
Vitamin D 670IU 36IU Sockeye salmon
Vitamin D 16.7µg 0.9µg Sockeye salmon
Vitamin C 0mg 1mg Cod
Vitamin B1 0.157mg 0.076mg Sockeye salmon
Vitamin B2 0.246mg 0.065mg Sockeye salmon
Vitamin B3 10.123mg 2.063mg Sockeye salmon
Vitamin B5 1.274mg 153mg Cod
Vitamin B6 0.827mg 0.245mg Sockeye salmon
Folate 7µg 7µg
Vitamin B12 4.47µg 0.91µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.335mg 0.199mg Sockeye salmon
Threonine 1.247mg 0.781mg Sockeye salmon
Isoleucine 1.274mg 0.821mg Sockeye salmon
Leucine 2.185mg 1.447mg Sockeye salmon
Lysine 2.574mg 1.635mg Sockeye salmon
Methionine 0.858mg 0.527mg Sockeye salmon
Phenylalanine 1.086mg 0.695mg Sockeye salmon
Valine 1.461mg 0.917mg Sockeye salmon
Histidine 0.711mg 0.524mg Sockeye salmon
Cholesterol 61mg 43mg Cod
Trans Fat 0.023g Cod
Saturated Fat 0.969g 0.131g Cod
Omega-3 - DHA 0.56g 0.12g Sockeye salmon
Omega-3 - EPA 0.299g 0.064g Sockeye salmon
Omega-3 - DPA 0.093g 0.01g Sockeye salmon
Monounsaturated Fat 1.864g 0.094g Sockeye salmon
Polyunsaturated fat 1.327g 0.231g 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

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
137%
Sockeye salmon
790%
Cod
Minerals Daily Need Coverage Score
34%
Sockeye salmon
24%
Cod

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
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 - 38mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.838g)
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)

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. 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/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.