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  6. Trout vs. Cod

Trout vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between Trout and Cod?

  • Trout is richer in Vitamin B12, Vitamin D, Vitamin B3, Vitamin E , Vitamin B6, Vitamin A RAE, and Phosphorus, yet Cod is richer in Vitamin B5, and Selenium.
  • Cod's daily need coverage for Vitamin B5 is 3020% higher.
  • Trout has 21 times more Vitamin D than Cod. Trout has 759IU of Vitamin D, while Cod has 36IU.
  • Cod contains less Cholesterol.

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

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 +87.5%
Contains more Phosphorus +33%
Contains more Zinc +20%
Contains more Copper +96.4%
Contains less Sodium -11.5%
Contains more Manganese +15.4%
Contains more Selenium +17.8%
Equal in Iron - 0.38
Equal in Magnesium - 32
Equal in Potassium - 413
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% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +87.5%
Contains more Phosphorus +33%
Contains more Zinc +20%
Contains more Copper +96.4%
Contains less Sodium -11.5%
Contains more Manganese +15.4%
Contains more Selenium +17.8%
Equal in Iron - 0.38
Equal in Magnesium - 32
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Trout
Trout
10
:
1
Cod
Cod
Contains more Vitamin A +652.5%
Contains more Vitamin E +335.9%
Contains more Vitamin D +2011.1%
Contains more Vitamin C +190%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +64.6%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +57.6%
Contains more Folate +71.4%
Contains more Vitamin B12 +351.6%
Contains more Vitamin B5 +7588.4%
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +652.5%
Contains more Vitamin E +335.9%
Contains more Vitamin D +2011.1%
Contains more Vitamin C +190%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +64.6%
Contains more Vitamin B3 +222.2%
Contains more Vitamin B6 +57.6%
Contains more Folate +71.4%
Contains more Vitamin B12 +351.6%
Contains more Vitamin B5 +7588.4%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
2
:
2
Cod
Cod
Contains more Protein +33.6%
Contains more Fats +1001.5%
Contains more Water +18.2%
Contains more Other +200%
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +33.6%
Contains more Fats +1001.5%
Contains more Water +18.2%
Contains more Other +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +2413.8%
Contains more Polyunsaturated fat +678.8%
Contains less Saturated Fat -92.1%
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +2413.8%
Contains more Polyunsaturated fat +678.8%
Contains less Saturated Fat -92.1%

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 price ok
Rich in vitamins ok
Lower in Sodium 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 17.81g Trout
Fats 7.38g 0.67g Trout
Calories 168kcal 82kcal Trout
Calcium 30mg 16mg Trout
Iron 0.36mg 0.38mg Cod
Magnesium 30mg 32mg Cod
Phosphorus 270mg 203mg Trout
Potassium 450mg 413mg Trout
Sodium 61mg 54mg Cod
Zinc 0.54mg 0.45mg Trout
Copper 0.055mg 0.028mg Trout
Manganese 0.013mg 0.015mg Cod
Selenium 28.1µg 33.1µg Cod
Vitamin A 301IU 40IU Trout
Vitamin A RAE 100µg 12µg Trout
Vitamin E 2.79mg 0.64mg Trout
Vitamin D 759IU 36IU Trout
Vitamin D 19µg 0.9µg Trout
Vitamin C 2.9mg 1mg Trout
Vitamin B1 0.143mg 0.076mg Trout
Vitamin B2 0.107mg 0.065mg Trout
Vitamin B3 6.646mg 2.063mg Trout
Vitamin B5 1.99mg 153mg Cod
Vitamin B6 0.386mg 0.245mg Trout
Folate 12µg 7µg Trout
Vitamin B12 4.11µg 0.91µg Trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.279mg 0.199mg Trout
Threonine 1.092mg 0.781mg Trout
Isoleucine 1.148mg 0.821mg Trout
Leucine 2.025mg 1.447mg Trout
Lysine 2.287mg 1.635mg Trout
Methionine 0.738mg 0.527mg Trout
Phenylalanine 0.973mg 0.695mg Trout
Valine 1.283mg 0.917mg Trout
Histidine 0.733mg 0.524mg Trout
Cholesterol 70mg 43mg Cod
Trans Fat 0.056g Cod
Saturated Fat 1.651g 0.131g Cod
Omega-3 - DHA 0.616g 0.12g Trout
Omega-3 - EPA 0.259g 0.064g Trout
Omega-3 - DPA 0.109g 0.01g Trout
Monounsaturated Fat 2.363g 0.094g Trout
Polyunsaturated fat 1.799g 0.231g 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

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
790%
Cod
Minerals Daily Need Coverage Score
40%
Trout
38%
Cod

Comparison summary

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 contains less Sodium?
Cod
Cod contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.52g)
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/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.