Cod (Raw)vsSalmon (Raw)
Cod (Raw) has 82 calories and 18g protein per 100g. Salmon (Raw) has 142 calories and 20g protein per 100g Salmon (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Salmon (Raw)
Go with Cod (Raw) at just 82 kcal per 100g — 42% fewer calories.
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Cod (Raw) is the heart-friendlier option with lower saturated fat.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Fish Salmon Atlantic Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 142kcal7% | <0.1kcal |
| Protein | 18g36% | 20g40% | <0.1g |
| Total Fat | 0.67g1% | 6.3g8% | <0.1g |
| Saturated Fat | 0.13g1% | 0.98g5% | <0.1g |
| Cholesterol | 43mg14% | 55mg18% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 12mcg1% | — |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | 0.90mcg5% | — | — |
| Vitamin E | 0.64mg4% | — | — |
| Vitamin K | 0.10mcg0% | — | — |
| Vitamin B6 | 0.24mg14% | 0.82mg48% | <0.1mg |
| Vitamin B12 | 0.91mcg38% | 3.2mcg133% | <0.1mcg |
| Folate | 7.0mcg2% | 25mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.23mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.38mg29% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 7.9mg49% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 44mg2% | +10mg |
| Calcium | 16mg1% | 12mg1% | +4.0mg |
| Iron | 0.38mg2% | 0.80mg4% | <0.1mg |
| Potassium | 413mg9% | 490mg10% | <0.1mg |
| Phosphorus | 203mg16% | 200mg16% | +3.0mg |
| Magnesium | 32mg8% | 29mg7% | +3.0mg |
| Zinc | 0.45mg4% | 0.64mg6% | <0.1mg |
| Copper | <0.1mg3% | 0.25mg28% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 33mcg60% | 37mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 142 kcal for Salmon (Raw) — that's 73% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: Salmon (Raw) has more protein per 100g (19.8g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Salmon (Raw) has more fat (6.34g vs 0.67g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cod (Raw): 1mg vs 0mg), Riboflavin (B2) (Salmon (Raw): 0.38mg vs 0.065mg), Niacin (B3) (Salmon (Raw): 7.86mg vs 2.06mg).
Key Minerals: Notable mineral differences include Copper (Salmon (Raw): 0.25mg vs 0.028mg), Iron (Salmon (Raw): 0.8mg vs 0.38mg), Zinc (Salmon (Raw): 0.64mg vs 0.45mg).
Diet Suitability: Both fit a low-carb or keto diet. Cod (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Salmon (Raw)?
- Salmon (Raw) has more protein with 19.8g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Salmon (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 142 kcal.
- Is Cod (Raw) or Salmon (Raw) healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Salmon (Raw) has 142 calories and 19.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Salmon (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 6.34g.