Cod vs Salmon nutrition
Cooked cod has more protein, iron and salt. Cooked salmon (Atlantic, farmed) has more fat, calories and Vitamin C.
- Cooked cod100 g
- Cooked salmon (Atlantic, farmed)100 g
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Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Cooked cod | Cooked salmon (Atlantic, farmed) | Daily Value |
|---|---|---|---|
| Calories | 105 kcal (5%) | 206 kcal (10%) | 2,000 kcal |
| Protein | 22.8 g (46%) | 22.1 g (44%) | 50 g |
| Fat | 0.86 g (1%) | 12.3 g (16%) | 78 g |
| Saturated fat | 0.17 g (<1%) | 2.4 g (12%) | 20 g |
| Carbs | 0 g (0%) | 0 g (0%) | 275 g |
| Fiber | 0 g (0%) | 0 g (0%) | 28 g |
| Sugar | 0 g | 0 g | none set |
| Cholesterol | 55 mg (18%) | 63 mg (21%) | 300 mg |
| Salt (sodium) | 78 mg (3%) | 61 mg (3%) | 2,300 mg |
| Potassium | 244 mg (5%) | 384 mg (8%) | 4,700 mg |
| Calcium | 14 mg (1%) | 15 mg (1%) | 1,300 mg |
| Iron | 0.49 mg (3%) | 0.34 mg (2%) | 18 mg |
| Magnesium | 42 mg (10%) | 30 mg (7%) | 420 mg |
| Vitamin A | 14 µg (2%) | 69 µg (8%) | 900 µg |
| Vitamin C | 1 mg (1%) | 3.7 mg (4%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares cooked cod and cooked salmon (Atlantic, farmed) as USDA FoodData Central lists them: “Fish, cod, Atlantic, cooked, dry heat” (FDC 171956) and “Fish, salmon, Atlantic, farmed, cooked, dry heat” (FDC 175168). All figures start from 100 grams of the edible part. A search for “cod” is taken here as cooked cod. A search for “salmon” is taken here as cooked salmon (Atlantic, farmed); cooked salmon (Atlantic, wild), raw salmon (Atlantic, farmed), cooked sockeye salmon and pink salmon (canned) are in the comparer above.
Per 100 grams
Per 100 grams, cooked cod has more protein (22.8 vs 22.1 g), sodium (78 vs 61 mg), iron (0.49 vs 0.34 mg) and magnesium (42 vs 30 mg). Cooked salmon (Atlantic, farmed) has more calories (206 vs 105 kcal, 2.0 times as much), fat (12.3 vs 0.86 g, about 14 times as much), saturated fat (2.4 vs 0.17 g, about 14 times as much), cholesterol (63 vs 55 mg), potassium (384 vs 244 mg, 1.6 times as much), calcium (15 vs 14 mg), vitamin A (69 vs 14 µg, 4.9 times as much) and vitamin C (3.7 vs 1 mg, 3.7 times as much). They are within 3% of each other for carbohydrate, fiber and sugars.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 3 oz of cooked cod (85 g) and 3 oz of cooked salmon (Atlantic, farmed) (85 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 89.3 kcal of cooked cod against 175 kcal of cooked salmon (Atlantic, farmed).
For the same calories
To get 100 kcal you would eat 95.2 g of cooked cod or 48.5 g of cooked salmon (Atlantic, farmed). At that equal energy, cooked cod carries 21.7 g of protein and cooked salmon (Atlantic, farmed) 10.7 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for cholesterol (to cooked cod), potassium (to cooked cod) and calcium (to cooked cod).
Where the calories come from
Roughly, 92% of the energy in cooked cod comes from protein, 8% from fat and 0% from carbohydrate; for cooked salmon (Atlantic, farmed) it is 44%, 56% and 0%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
3 oz of cooked cod reaches its largest shares of the Daily Value in protein (39%), cholesterol (16%) and magnesium (9%); 3 oz of cooked salmon (Atlantic, farmed) reaches its largest shares of the Daily Value in protein (38%), cholesterol (18%) and fat (13%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.