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  6. Trout vs. Cod

Trout vs. Cod — In-Depth Nutrition Comparison

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What are the differences between Trout and Cod?

  • Trout is higher in Vitamin B12, Vitamin D, Vitamin B5, Vitamin B3, Phosphorus, Vitamin E , Vitamin A RAE, and Vitamin B6, yet Cod is higher in Selenium.
  • Trout's daily need coverage for Vitamin B12 is 128% more.
  • Trout has 17 times more Vitamin D than Cod. While Trout has 759IU of Vitamin D, Cod has only 46IU.
  • The amount of Saturated Fat in Cod is lower.

We used Fish, trout, rainbow, farmed, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat types in this article.

Infographic

Trout 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.
Trout
Trout
5
:
5
Cod
Cod
Contains more Calcium +114.3%
Contains more Phosphorus +95.7%
Contains more Potassium +84.4%
Contains less Sodium -21.8%
Contains more Copper +52.8%
Contains more Iron +36.1%
Contains more Magnesium +40%
Contains more Manganese +53.8%
Contains more Selenium +33.8%
Equal in Zinc - 0.58
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +114.3%
Contains more Phosphorus +95.7%
Contains more Potassium +84.4%
Contains less Sodium -21.8%
Contains more Copper +52.8%
Contains more Iron +36.1%
Contains more Magnesium +40%
Contains more Manganese +53.8%
Contains more Selenium +33.8%
Equal in Zinc - 0.58

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.
Trout
Trout
11
:
0
Cod
Cod
Contains more Vitamin A +540.4%
Contains more Vitamin E +244.4%
Contains more Vitamin D +1483.3%
Contains more Vitamin C +190%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +35.4%
Contains more Vitamin B3 +164.5%
Contains more Vitamin B5 +1005.6%
Contains more Vitamin B6 +36.4%
Contains more Folate +50%
Contains more Vitamin B12 +291.4%
Equal in Vitamin K - 0.1
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +540.4%
Contains more Vitamin E +244.4%
Contains more Vitamin D +1483.3%
Contains more Vitamin C +190%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +35.4%
Contains more Vitamin B3 +164.5%
Contains more Vitamin B5 +1005.6%
Contains more Vitamin B6 +36.4%
Contains more Folate +50%
Contains more Vitamin B12 +291.4%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
2
:
2
Cod
Cod
Contains more Fats +758.1%
Contains more Water +10.5%
Contains more Other +290%
Equal in Protein - 22.83
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +758.1%
Contains more Water +10.5%
Contains more Other +290%
Equal in Protein - 22.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +1805.6%
Contains more Polyunsaturated fat +516.1%
Contains less Saturated Fat -89.8%
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +1805.6%
Contains more Polyunsaturated fat +516.1%
Contains less Saturated Fat -89.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Trout Cod
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Trout Cod Opinion
Protein 23.8g 22.83g Trout
Fats 7.38g 0.86g Trout
Calories 168kcal 105kcal Trout
Calcium 30mg 14mg Trout
Iron 0.36mg 0.49mg Cod
Magnesium 30mg 42mg Cod
Phosphorus 270mg 138mg Trout
Potassium 450mg 244mg Trout
Sodium 61mg 78mg Trout
Zinc 0.54mg 0.58mg Cod
Copper 0.055mg 0.036mg Trout
Manganese 0.013mg 0.02mg Cod
Selenium 28.1µg 37.6µg Cod
Vitamin A 301IU 47IU Trout
Vitamin A RAE 100µg 14µg Trout
Vitamin E 2.79mg 0.81mg Trout
Vitamin D 759IU 46IU Trout
Vitamin D 19µg 1.2µg Trout
Vitamin C 2.9mg 1mg Trout
Vitamin B1 0.143mg 0.088mg Trout
Vitamin B2 0.107mg 0.079mg Trout
Vitamin B3 6.646mg 2.513mg Trout
Vitamin B5 1.99mg 0.18mg Trout
Vitamin B6 0.386mg 0.283mg Trout
Folate 12µg 8µg Trout
Vitamin B12 4.11µg 1.05µg Trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.279mg 0.256mg Trout
Threonine 1.092mg 1.001mg Trout
Isoleucine 1.148mg 1.052mg Trout
Leucine 2.025mg 1.856mg Trout
Lysine 2.287mg 2.097mg Trout
Methionine 0.738mg 0.676mg Trout
Phenylalanine 0.973mg 0.891mg Trout
Valine 1.283mg 1.176mg Trout
Histidine 0.733mg 0.672mg Trout
Cholesterol 70mg 55mg Cod
Trans Fat 0.056g Cod
Saturated Fat 1.651g 0.168g Cod
Omega-3 - DHA 0.616g 0.154g Trout
Omega-3 - EPA 0.259g 0.004g Trout
Omega-3 - DPA 0.109g 0.013g Trout
Monounsaturated Fat 2.363g 0.124g Trout
Polyunsaturated fat 1.799g 0.292g Trout
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout 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
131%
Trout
30%
Cod
Minerals Daily Need Coverage Score
40%
Trout
38%
Cod

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 17mg)
Which food is cheaper?
Trout
Trout is cheaper (difference - $1.3)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.483g)
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.