Cod Vs. Salmon – Comparison Between Top Rated Fish Meat

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Cod Vs. Salmon – Fish is among the healthiest types of food out there due to the high amounts of Omega 3 fatty acids. It is highly indicated to have fished a couple of times a week or more. Omega 3 acids come with multiple benefits, such as decreasing the risk for heart disease.

However, there are multiple types of fish out there, yet some of them stand up in the crowd. Despite tasting completely differently, lots of people compare cod vs. salmon in the attempt to decide on the healthier choice. So, which one is better in terms of nutrients of cod vs. salmon?

Cod vs. Salmon

cod vs. salmon

Minerals in Cod and Salmon

Both cod and salmon carry heavy amounts of magnesium, yet cod has more of it. Not more than 6 ounces of cod will give you 20% of the daily recommended value of magnesium and phosphorus, as well as 4% iron and 8% zinc.

On the other hand, salmon may have less magnesium, (about 16% of your daily recommended dose for a 6-ounce serving), but it has more of other minerals – 12% of zinc and iron and 40% of phosphorus. Magnesium is highly recommended for a good heart health and a strong immune system. It also helps in keeping blood pressure under control.

Macronutrients in Cod and Salmon

Around 8 ounces of cod will bring in 238 calories and 51 grams of protein – excellent for bodybuilders. It has 0% fat, so it is ideal for those who plan to lose weight and count macronutrients.

Comparing cod vs salmon, you should know that salmon has more fat, but it also overtakes cod in Omega 3 fatty acids. An 8 ounce serving of salmon has around 323 calories and 45g of protein. It has over 10 times more Omega 3 fat than cod.

The same serving has 2 grams of saturated fat. It is unhealthy and can affect your heart, but Omega 3 fats will provide a protective effect. Overall, the proportion is much better.

Vitamins in Cod and Salmon

When comparing cod vs. salmon, the first one loses the battle in terms of vitamins too. A 3 ounce serving of cod will bring in 15% of your daily needs of vitamin B12, as well as 10% niacin and B6. You also get 6% thiamine and 4% riboflavin.

The same size serving of salmon will give you 45% niacin and B12, 40% of B6, 25% riboflavin and 15% thiamine. While the difference is significant, you can always compensate with more fruits and vegetables if you prefer cod over salmon.

Safety Standards in Cod and Salmon

Cod contains more mercury than salmon, so stick to maximum 12 ounces a month. As for salmon, you can have 12 ounces a week. Wild salmon is normally healthier than the farmed variety because it has no chemical contaminants.


Bottom line, both cod vs. salmon are healthy and highly recommended in anyone’s diet. There are, of course, some clear differences between them. Whether you choose one or another or you like both, you can always compensate with a diversified diet.

See also: Best Fillet Knife