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  6. Sockeye salmon vs. Cod

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" 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Cod
Cod
3
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 MagnesiumMagnesium +12.5%
Contains more IronIron +36.8%
Contains more CopperCopper +171.4%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +50.2%
Contains more CalciumCalcium +45.5%
Contains less SodiumSodium -41.3%
Contains more ManganeseManganese +15.4%
~equal in Potassium ~413mg
~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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Cod
Cod
2
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 +383.3%
Contains more Vitamin EVitamin E +54.7%
Contains more Vitamin DVitamin D +1755.6%
Contains more Vitamin B1Vitamin B1 +106.6%
Contains more Vitamin B2Vitamin B2 +278.5%
Contains more Vitamin B3Vitamin B3 +390.7%
Contains more Vitamin B6Vitamin B6 +237.6%
Contains more Vitamin B12Vitamin B12 +391.2%
Contains more CholineCholine +72.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +11909.4%
~equal in Vitamin K ~0.1µg
~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Cod DV% diff.
Vitamin B5 1.274mg 153mg 3035%
Vitamin B12 4.47µg 0.91µg 148%
Vitamin D 16.7µg 0.9µg 79%
Vitamin D 670IU 36IU 79%
Vitamin B3 10.123mg 2.063mg 50%
Vitamin B6 0.827mg 0.245mg 45%
Protein 26.48g 17.81g 17%
Phosphorus 305mg 203mg 15%
Vitamin B2 0.246mg 0.065mg 14%
Choline 112.6mg 65.2mg 9%
Fats 5.57g 0.67g 8%
Polyunsaturated fat 1.327g 0.231g 7%
Vitamin B1 0.157mg 0.076mg 7%
Cholesterol 61mg 43mg 6%
Copper 0.076mg 0.028mg 5%
Vitamin A 58µg 12µg 5%
Monounsaturated fat 1.864g 0.094g 4%
Saturated fat 0.969g 0.131g 4%
Calories 156kcal 82kcal 4%
Selenium 35.5µg 33.1µg 4%
Vitamin E 0.99mg 0.64mg 2%
Sodium 92mg 54mg 2%
Iron 0.52mg 0.38mg 2%
Zinc 0.55mg 0.45mg 1%
Potassium 436mg 413mg 1%
Calcium 11mg 16mg 1%
Magnesium 36mg 32mg 1%
Vitamin C 0mg 1mg 1%
Manganese 0.013mg 0.015mg 0%
Vitamin K 0.1µg 0.1µg 0%
Folate 7µg 7µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.199mg 0%
Threonine 1.247mg 0.781mg 0%
Isoleucine 1.274mg 0.821mg 0%
Leucine 2.185mg 1.447mg 0%
Lysine 2.574mg 1.635mg 0%
Methionine 0.858mg 0.527mg 0%
Phenylalanine 1.086mg 0.695mg 0%
Valine 1.461mg 0.917mg 0%
Histidine 0.711mg 0.524mg 0%
Omega-3 - EPA 0.299g 0.064g N/A
Omega-3 - DHA 0.56g 0.12g N/A
Omega-3 - DPA 0.093g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 ProteinProtein +48.7%
Contains more FatsFats +731.3%
Contains more OtherOther +106.7%
Contains more WaterWater +20.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +1883%
Contains more Poly. FatPolyunsaturated fat +474.5%
Contains less Sat. FatSaturated fat -86.5%

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/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.