Salmon vs. Cod — In-Depth Nutrition Comparison

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Summary of differences between salmon and cod

Cod has less vitamin B12, vitamin D*, vitamin B3, vitamin B6, vitamin B5, vitamin B1, fats, phosphorus, and selenium than salmon.
Salmon covers your daily need for vitamin B12 73% more than cod.
Salmon has 14 times more fats than cod. While salmon has 12.35g of fats, cod has only 0.86g.
Cod has less saturated fat.

These are the specific foods used in this comparison Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Salmon

Cod

Contains more PotassiumPotassium	+57.4%
Contains more CopperCopper	+36.1%
Contains more PhosphorusPhosphorus	+82.6%
Contains less SodiumSodium	-21.8%

Contains more MagnesiumMagnesium	+40%
Contains more IronIron	+44.1%
Contains more ZincZinc	+34.9%
Contains more ManganeseManganese	+25%

~equal in Calcium ~14mg

~equal in Selenium ~37.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Salmon

Cod

Contains more Vitamin CVitamin C	+270%
Contains more Vitamin DVitamin D	+991.7%
Contains more Vitamin AVitamin A	+392.9%
Contains more Vitamin EVitamin E	+40.7%
Contains more Vitamin B1Vitamin B1	+286.4%
Contains more Vitamin B2Vitamin B2	+70.9%
Contains more Vitamin B3Vitamin B3	+220.1%
Contains more Vitamin B5Vitamin B5	+719.4%
Contains more Vitamin B6Vitamin B6	+128.6%
Contains more Vitamin B12Vitamin B12	+166.7%
Contains more FolateFolate	+325%

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.8µg	1.05µg	73%
Vitamin D*	526 IU	46 IU	60%
Vitamin D	13.1µg	1.2µg	60%
Vitamin B3	8.045mg	2.513mg	35%
Vitamin B6	0.647mg	0.283mg	28%
Polyunsaturated fat	4.553g	0.292g	28%
Vitamin B5	1.475mg	0.18mg	26%
Vitamin B1	0.34mg	0.088mg	21%
Fats	12.35g	0.86g	18%
Phosphorus	252mg	138mg	16%
Saturated fat	2.397g	0.168g	10%
Monounsaturated fat	4.181g	0.124g	10%
Selenium	41.4µg	37.6µg	7%
Folate	34µg	8µg	7%
Vitamin A	69µg	14µg	6%
Calories	206kcal	105kcal	5%
Potassium	384mg	244mg	4%
Vitamin B2	0.135mg	0.079mg	4%
Vitamin C	3.7mg	1mg	3%
Cholesterol	63mg	55mg	3%
Magnesium	30mg	42mg	3%
Iron	0.34mg	0.49mg	2%
Vitamin E	1.14mg	0.81mg	2%
Protein	22.1g	22.83g	1%
Copper	0.049mg	0.036mg	1%
Zinc	0.43mg	0.58mg	1%
Sodium	61mg	78mg	1%
Choline	90.5mg	83.7mg	1%
Protein per 100 calories	11g	22g	N/A
Calories per 10 g protein	93kcal	46kcal	N/A
Weight per 100 calories	49g	95g	N/A
Unsaturated / Saturated Fat ratio	3.6	2.5	N/A
Calcium	15mg	14mg	0%
Manganese	0.016mg	0.02mg	0%
Vitamin K	0.1µg	0.1µg	0%
Tryptophan	0.248mg	0.256mg	0%
Threonine	0.969mg	1.001mg	0%
Isoleucine	1.018mg	1.052mg	0%
Leucine	1.796mg	1.856mg	0%
Lysine	2.03mg	2.097mg	0%
Methionine	0.654mg	0.676mg	0%
Phenylalanine	0.863mg	0.891mg	0%
Valine	1.139mg	1.176mg	0%
Histidine	0.651mg	0.672mg	0%
Omega-3 (EPA)	0.69g	0.004g	N/A
Omega-3 (DHA)	1.457g	0.154g	N/A
Omega-3 (DPA)	0.17g	0.013g	N/A