Cod vs Salmon
· Source: USDA FoodData Central
Nutrition Comparison per 100g
Fish vs Fish
Side-by-Side Nutrition Facts
Macronutrient Breakdown
Cod
Salmon
Nutrition Quick Facts (per 100g)
Cod
- Calories82 kcal
- Protein17.8g
- Total Fat0.7g
- Carbohydrates0g
- Dietary Fiber0g
- Sugar0g
- Vitamin C1mg
- Calcium16mg
- Iron0.4mg
- Potassium413mg
Salmon
- Calories208 kcal
- Protein20.4g
- Total Fat13.4g
- Carbohydrates0g
- Dietary Fiber0g
- Sugar0g
- Vitamin C0mg
- Calcium12mg
- Iron0.8mg
- Potassium363mg
About This Data
Nutrition data is sourced from the USDA FoodData Central SR Legacy database, the authoritative reference for nutrient composition of foods sold and consumed in the United States. All values are per 100g of the raw food item unless otherwise noted.
Actual nutritional content may vary based on preparation method (raw vs. cooked, boiled vs. fried), agricultural growing conditions, brand, and serving size. The USDA data represents typical values averaged across many samples. For precise dietary tracking, weigh your food and use a certified nutrition database.
Cod vs Salmon — Key Takeaway
Cod has 126 fewer calories per 100g than Salmon, making it the lighter choice for calorie-conscious diets. Both foods offer similar protein content — 17.8g for Cod and 20.4g for Salmon per 100g — so either can support muscle maintenance goals equally well. Salmon contains more fat at 13.4g per 100g compared to 0.7g in Cod; however, the type of fat matters — unsaturated fats from whole foods like these are generally considered heart-healthy. Both foods have low fiber content (0g and 0g respectively), so neither stands out as a significant fiber source — pair either with high-fiber vegetables or legumes for a more complete meal. Cod provides 413mg of potassium per 100g — significantly more than Salmon's 363mg — making it a better option for supporting healthy blood pressure and muscle function.
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