Fish vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) is higher in more vitamins & minerals
Calories (kcal)
Fish 85
Salt —
Protein (g)
Fish 18.7
Salt —
Carbs (g)
Fish 0
Salt —
Fat (g)
Fish 0.500
Salt —
Fiber (g)
Fish 0
Salt —
Quick answers
Which is more nutrient-dense?
Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 85 kcal | — | |
| Macronutrients | |||
| Water | 80.3 g | 0.420 g | +19021% |
| Protein | 18.7 g | — | |
| Total lipid (fat) | 0.500 g | — | |
| Carbohydrate, by difference | 0 g | — | |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.105 g | — | |
| Fatty acids, total monounsaturated | 0.089 g | — | |
| Fatty acids, total trans | 0.006 g | — | |
| Cholesterol | 57.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.038 mg | — | |
| Riboflavin (Vitamin B2) | 0.055 mg | — | |
| Niacin (Vitamin B3) | 1.34 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.361 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.136 mg | — | |
| Biotin (Vitamin B7) | 8.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 79.7 mg | — | |
| Vitamin B-12 — Cobalamin | 2.31 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.670 mg | — | |
| Vitamin D (D2 + D3) | 0.600 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 50.0 mg | -80% |
| Iron, Fe | 0.200 mg | 0 mg | |
| Magnesium, Mg | 24.0 mg | 0 mg | |
| Phosphorus, P | 345 mg | 0 mg | |
| Potassium, K | 289 mg | 2.00 mg | +14350% |
| Sodium, Na | 372 mg | 38700 mg | -99% |
| Zinc, Zn | 0.390 mg | 0 mg | |
| Copper, Cu | 0.024 mg | 0 mg | |
| Manganese, Mn | 0.015 mg | 0.032 mg | -53% |
| Selenium, Se | 28.0 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 354 kj | — | |
| Ash | 1.80 g | 99.0 g | -98% |
| Total Sugars | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Iodine, I | — | 5080 ug | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 2.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 7.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 24.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.600 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.070 g | — | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.026 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.002 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.017 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.051 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 0.201 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.021 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.010 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.042 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.001 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.118 g | — | |
| Tryptophan (EAA) | 0.231 g | — | |
| Threonine (EAA) | 0.807 g | — | |
| Isoleucine (EAA, BCAA) | 0.833 g | — | |
| Leucine (EAA, BCAA) | 1.49 g | — | |
| Lysine (EAA) | 1.72 g | — | |
| Methionine (EAA) | 0.512 g | — | |
| Cystine (conditionally essential) | 0.167 g | — | |
| Phenylalanine (EAA) | 0.730 g | — | |
| Tyrosine (conditionally essential) | 0.679 g | — | |
| Valine (EAA, BCAA) | 0.897 g | — | |
| Arginine (conditionally essential) | 1.20 g | — | |
| Histidine (EAA) | 0.397 g | — | |
| Alanine | 1.08 g | — | |
| Aspartic acid | 1.87 g | — | |
| Glutamic acid | 2.82 g | — | |
| Glycine (conditionally essential) | 0.871 g | — | |
| Proline (conditionally essential) | 0.628 g | — | |
| Serine | 0.794 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 172 mcg | 5213 mcg | -97% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) nutrition facts Salt, table, iodized nutrition facts Compare other foods →
Dig deeper — biggest differences
Potassium, K +14350% in Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) Sodium, Na -99% in Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) Calcium, Ca -80% in Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) Manganese, Mn -53% in Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.