Salmon vs Cod
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Salmon (Raw) vs Cod (Atlantic, Raw): nutrition per 100 g
| Per 100 g | Salmon (Raw) | Cod (Atlantic, Raw) |
|---|---|---|
| Calories | 130 kcal | 66 kcal |
| Protein | 22.3 g | 16.1 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 4.9 g | 0.7 g |
| Fibre | 0 g | 0 g |
| Allergens | Fish | Fish |
Vitamins and minerals per 100 g
| Nutrient | Salmon (Raw) | Cod (Atlantic, Raw) |
|---|---|---|
| Calcium, Ca | 14.84 mg | 6.59 mg |
| Copper, Cu | 0.06 mg | 0 mg |
| Iron, Fe | 0.4 mg | 0.07 mg |
| Magnesium, Mg | 26.15 mg | 17.98 mg |
| Phosphorus, P | 226.3 mg | 224.1 mg |
| Potassium, K | 329.7 mg | 245.1 mg |
| Selenium, Se | 30.2 ug | 22.79 ug |
| Sodium, Na | 53.3 mg | 298.8 mg |
| Vitamin B-12 | 5.16 ug | 1.25 ug |
| Zinc, Zn | 0.42 mg | 0.31 mg |
Salmon (Raw) is higher in protein and fat. Cod (Atlantic, Raw) is the leaner, lower-calorie choice. That makes Salmon (Raw) more relevant when you want protein for fullness or recovery, and Cod (Atlantic, Raw) when you want a lighter, lower-calorie option.
Full nutrition facts: Salmon (Raw) · Cod (Atlantic, Raw)
Bottom line
Per 100 g, Salmon (Raw) provides 130 kcal, 22.3 g protein, 0 g carbohydrate and 4.9 g fat; Cod (Atlantic, Raw) provides 66 kcal, 16.1 g protein, 0 g carbohydrate and 0.7 g fat.
That is a difference of 64 kcal per 100 g, before anything is added in the pan.
Salmon is the fatty fish and cod is the lean one, and that fat is the point: it is where the omega-3s sit and why salmon forgives a minute of overcooking. Cod has almost none, so it dries fast and suits moist methods — poaching, a sauce, a foil parcel.
In short: for protein per calorie, cod. If that is not the deciding factor, pick by the dish, the price and how you plan to cook it.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.