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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, 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 759 IU of vitamin D*, while cod has 36 IU.
  • Cod contains less saturated fat.

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
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 CalciumCalcium +87.5%
Contains more CopperCopper +96.4%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +33%
Contains less SodiumSodium -11.5%
Contains more ManganeseManganese +15.4%
Contains more SeleniumSelenium +17.8%
~equal in Magnesium ~32mg
~equal in Potassium ~413mg
~equal in Iron ~0.38mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.7% 285% 33% 56% 36% 25% 125% 119% 89% 514% 0.25% 9%
Cod
Cod
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Contains more Vitamin CVitamin C +190%
Contains more Vitamin DVitamin D +2011.1%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin EVitamin E +335.9%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +222.2%
Contains more Vitamin B6Vitamin B6 +57.6%
Contains more Vitamin B12Vitamin B12 +351.6%
Contains more FolateFolate +71.4%
Contains more Vitamin B5Vitamin B5 +7588.4%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Trout Cod DV% diff.
Vitamin B5 1.99mg 153mg 3020%
Vitamin B12 4.11µg 0.91µg 133%
Vitamin D 19µg 0.9µg 91%
Vitamin D* 759 IU 36 IU 90%
Vitamin B3 6.646mg 2.063mg 29%
Vitamin E 2.79mg 0.64mg 14%
Protein 23.8g 17.81g 12%
Vitamin B6 0.386mg 0.245mg 11%
Fats 7.38g 0.67g 10%
Phosphorus 270mg 203mg 10%
Vitamin A 100µg 12µg 10%
Polyunsaturated fat 1.799g 0.231g 10%
Cholesterol 70mg 43mg 9%
Selenium 28.1µg 33.1µg 9%
Saturated fat 1.651g 0.131g 7%
Vitamin B1 0.143mg 0.076mg 6%
Monounsaturated fat 2.363g 0.094g 6%
Calories 168kcal 82kcal 4%
Copper 0.055mg 0.028mg 3%
Vitamin B2 0.107mg 0.065mg 3%
Vitamin C 2.9mg 1mg 2%
Choline 77.6mg 65.2mg 2%
Calcium 30mg 16mg 1%
Potassium 450mg 413mg 1%
Zinc 0.54mg 0.45mg 1%
Folate 12µg 7µg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 71kcal 46kcal N/A
Weight per 100 calories 60g 122g N/A
Unsaturated / Saturated Fat ratio 2.5 2.5 N/A
Magnesium 30mg 32mg 0%
Iron 0.36mg 0.38mg 0%
Sodium 61mg 54mg 0%
Manganese 0.013mg 0.015mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.199mg 0%
Threonine 1.092mg 0.781mg 0%
Isoleucine 1.148mg 0.821mg 0%
Leucine 2.025mg 1.447mg 0%
Lysine 2.287mg 1.635mg 0%
Methionine 0.738mg 0.527mg 0%
Phenylalanine 0.973mg 0.695mg 0%
Valine 1.283mg 0.917mg 0%
Histidine 0.733mg 0.524mg 0%
Omega-3 - EPA 0.259g 0.064g N/A
Omega-3 - DHA 0.616g 0.12g N/A
Omega-3 - DPA 0.109g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +33.6%
Contains more FatsFats +1001.5%
Contains more WaterWater +18.2%
Contains more OtherOther +200%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 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 +2413.8%
Contains more Poly. FatPolyunsaturated fat +678.8%
Contains less Sat. FatSaturated fat -92.1%

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.