Fish vs Salt

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Fish, cod, Atlantic, dried and salted is higher in more vitamins & minerals

Calories (kcal)

Fish 290
Salt 0

Protein (g)

Fish 62.8
Salt 0

Carbs (g)

Fish 0
Salt 0

Fat (g)

Fish 2.37
Salt 0

Fiber (g)

Fish 0
Salt 0

Quick answers

Which has more protein?

Fish, cod, Atlantic, dried and salted — 62.8g vs 0g per 100g.

Which has fewer calories?

Salt, table — 0 vs 290 kcal per 100g.

Which is more nutrient-dense?

Fish, cod, Atlantic, dried and salted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Fish Salt
Energy
Energy 290 kcal 0 kcal
Macronutrients
Water 16.1 g 0.200 g
Protein 62.8 g 0 g
Total lipid (fat) 2.37 g 0 g
Carbohydrate, by difference 0 g 0 g
Fiber, total dietary 0 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 0.462 g 0 g
Fatty acids, total monounsaturated 0.342 g 0 g
Fatty acids, total trans — 0 g
Cholesterol 152 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 3.50 mg 0 mg
Thiamin (Vitamin B1) 0.268 mg 0 mg
Riboflavin (Vitamin B2) 0.240 mg 0 mg
Niacin (Vitamin B3) 7.50 mg 0 mg
Pantothenic acid (Vitamin B5) 1.67 mg 0 mg
Vitamin B-6 — Pyridoxine 0.864 mg 0 mg
Biotin (Vitamin B7) 25.0 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 291 mg 0 mg
Vitamin B-12 — Cobalamin 10.0 ug 0 ug
Vitamin A, RAE 42.0 ug 0 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 2.84 mg 0 mg
Vitamin D (D2 + D3) 4.00 ug 0 ug
Minerals
Calcium, Ca 160 mg 24.0 mg
Iron, Fe 2.50 mg 0.330 mg
Magnesium, Mg 133 mg 1.00 mg
Phosphorus, P 950 mg 0 mg
Potassium, K 1458 mg 8.00 mg
Sodium, Na 7027 mg 38758 mg
Zinc, Zn 1.59 mg 0.100 mg
Copper, Cu 0.176 mg 0.030 mg
Manganese, Mn 0.050 mg 0.100 mg
Selenium, Se 148 ug 0.100 ug
Other Nutrients
Energy 1212 kj 0 kj
Ash 18.7 g 99.8 g
Total Sugars 0 g 0 g
Fluoride, F — 2.00 ug
Folic acid (Vitamin B9 — synthetic) 25.0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 25.0 ug 0 ug
Vitamin B-12, added 0 ug 0 ug
Retinol 42.0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 140 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 0 ug 0 ug
Vitamin E, added 0 mg 0 mg
Vitamin D (D2 + D3 — total) 161 IU 0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source) 4.00 ug —
Vitamin K1 — Phylloquinone 0.400 ug 0 ug
SFA 4:0 (Butyric acid) 0 g 0 g
SFA 6:0 (Caproic acid) 0 g 0 g
SFA 8:0 (Caprylic acid) 0 g 0 g
SFA 10:0 (Capric acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0 g 0 g
SFA 14:0 (Myristic acid) 0.032 g 0 g
SFA 16:0 (Palmitic acid) 0.321 g 0 g
SFA 18:0 (Stearic acid) 0.106 g 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.056 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.215 g 0 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.053 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.011 g 0 g
Fatty acids, total polyunsaturated 0.804 g 0 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.018 g 0 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.004 g 0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0.004 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.078 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.011 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.035 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.423 g 0 g
Phytosterols — 0 mg
Tryptophan (EAA) 0.704 g 0 g
Threonine (EAA) 2.75 g 0 g
Isoleucine (EAA, BCAA) 2.89 g 0 g
Leucine (EAA, BCAA) 5.11 g 0 g
Lysine (EAA) 5.77 g 0 g
Methionine (EAA) 1.86 g 0 g
Cystine (conditionally essential) 0.673 g 0 g
Phenylalanine (EAA) 2.45 g 0 g
Tyrosine (conditionally essential) 2.12 g 0 g
Valine (EAA, BCAA) 3.24 g 0 g
Arginine (conditionally essential) 3.76 g 0 g
Histidine (EAA) 1.85 g 0 g
Alanine 3.80 g 0 g
Aspartic acid 6.43 g 0 g
Glutamic acid 9.38 g 0 g
Glycine (conditionally essential) 3.02 g 0 g
Proline (conditionally essential) 2.22 g 0 g
Serine 2.56 g 0 g
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 0 mg
Theobromine 0 mg 0 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Fish, cod, Atlantic, dried and salted nutrition facts Salt, table nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +147700% in Fish, cod, Atlantic, dried and salted Potassium, K +18125% in Fish, cod, Atlantic, dried and salted Magnesium, Mg +13200% in Fish, cod, Atlantic, dried and salted Zinc, Zn +1490% in Fish, cod, Atlantic, dried and salted

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