USDA-derived comparison
Cod vs Salmon Fillet
Salmon Fillet leads for Vitamin D, Vitamin B12 and Vitamin E per 100g, while Cod holds its own elsewhere.
Who each is for: Choose salmon Fillet for vitamin D and vitamin B12.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Cod
Typical serving: 1 fillet (140g)
16/100
No clear per-100g leads, which is a result in itself.
Full Cod pageSalmon Fillet
Typical serving: 1 fillet (150g)
31/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Cod | Salmon Fillet |
|---|---|---|
| Calories | 105 kcal | 208 kcal |
| Protein | 23 g | 22 g |
| Carbs | 0 g | 0 g |
| Fat | 1 g | 13 g |
| Fiber | 0 g | 0 g |
| Sat fat | 0 g | 3 g |
| Sodium | 78 mg | 61 mg |
| Potassium | 244 mg | 384 mg |
| Calcium | 14 mg | 15 mg |
| Iron | 0.5 mg | 0.3 mg |
| Magnesium | 42 mg | 29 mg |
| Zinc | 0.6 mg | 0.4 mg |
| Vitamin C | 1 mg | 4 mg |
| Vitamin D | 1.2 µg | 13.1 µg |
| Vitamin B12 | 1.1 µg | 2.8 µg |
| Folate | 8 µg | 26 µg |
Servings differ: 1 fillet of cod is about 140g, 1 fillet of salmon fillet about 150g. Scale accordingly before deciding anything on the 100g basis alone.
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