Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Cooked Cod
×
Fish, flounder, baked or broiled
×
Cooked Haddock
×
Fish, tuna, light, canned in water, drained solids
×
Cooked Wild Atlantic Salmon
×
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 4% DV 71 calories
  • Fish, flounder, baked or broiled 1 oz (x3) 5% DV 109 calories
  • Cooked Haddock 3 oz (x1) 4% DV 77 calories
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 4% DV 73 calories
  • Cooked Wild Atlantic Salmon 3 oz (x1) 8% DV 155 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 0% DV 0.21g
  • Fish, flounder, baked or broiled 1 oz (x3) 8% DV 5.9g
  • Cooked Haddock 3 oz (x1) 1% DV 0.47g
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 1% DV 0.82g
  • Cooked Wild Atlantic Salmon 3 oz (x1) 9% DV 6.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 0% DV 0g
  • Fish, flounder, baked or broiled 1 oz (x3) 0% DV 0.01g
  • Cooked Haddock 3 oz (x1) 0% DV 0g
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 0% DV 0g
  • Cooked Wild Atlantic Salmon 3 oz (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 35% DV 17.4g
  • Fish, flounder, baked or broiled 1 oz (x3) 26% DV 13.1g
  • Cooked Haddock 3 oz (x1) 34% DV 17g
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 33% DV 16.5g
  • Cooked Wild Atlantic Salmon 3 oz (x1) 43% DV 21.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 17% DV 51.9mg
  • Fish, flounder, baked or broiled 1 oz (x3) 17% DV 51mg
  • Cooked Haddock 3 oz (x1) 19% DV 56.1mg
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 10% DV 30.6mg
  • Cooked Wild Atlantic Salmon 3 oz (x1) 20% DV 60.4mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 0% DV 0.04g
  • Fish, flounder, baked or broiled 1 oz (x3) 7% DV 1.5g
  • Cooked Haddock 3 oz (x1) 0% DV 0.09g
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 1% DV 0.18g
  • Cooked Wild Atlantic Salmon 3 oz (x1) 5% DV 1.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) --% DV --g
  • Fish, flounder, baked or broiled 1 oz (x3) 0% DV 0g
  • Cooked Haddock 3 oz (x1) 0% DV 0g
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 0% DV 0g
  • Cooked Wild Atlantic Salmon 3 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) --% DV --g
  • Fish, flounder, baked or broiled 1 oz (x3) 0% DV 0.01g
  • Cooked Haddock 3 oz (x1) 0% DV 0g
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 0% DV 0g
  • Cooked Wild Atlantic Salmon 3 oz (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 1% DV 0.14mg
  • Fish, flounder, baked or broiled 1 oz (x3) 1% DV 0.2mg
  • Cooked Haddock 3 oz (x1) 1% DV 0.18mg
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 8% DV 1.4mg
  • Cooked Wild Atlantic Salmon 3 oz (x1) 5% DV 0.88mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 1% DV 14.5mg
  • Fish, flounder, baked or broiled 1 oz (x3) 2% DV 23mg
  • Cooked Haddock 3 oz (x1) 1% DV 11.9mg
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 1% DV 14.5mg
  • Cooked Wild Atlantic Salmon 3 oz (x1) 1% DV 12.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Cod 3 oz (x1) 7% DV 316.2mg
  • Fish, flounder, baked or broiled 1 oz (x3) 4% DV 169.2mg
  • Cooked Haddock 3 oz (x1) 6% DV 298.3mg
  • Fish, tuna, light, canned in water, drained solids 3 oz (x1) 3% DV 152.2mg
  • Cooked Wild Atlantic Salmon 3 oz (x1) 11% DV 533.8mg
Comparison Table

Table Legend

  1. Cooked Cod
  2. Fish, flounder, baked or broiled
  3. Cooked Haddock
  4. Fish, tuna, light, canned in water, drained solids
  5. Cooked Wild Atlantic Salmon
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5
Weight (g) 85 85 85 85 85
Calories
(%DV)		 71
(4%)		 109
(5%)		 77
(4%)		 73
(4%)		 155
(8%)
Fat (g)
(%DV)		 0.21
(0%)		 5.9
(8%)		 0.47
(1%)		 0.82
(1%)		 6.9
(9%)
Protein (g)
(%DV)		 17.4
(35%)		 13.1
(26%)		 17
(34%)		 16.5
(33%)		 21.6
(43%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0.01
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 --
(--%)		 0.01
(0%)		 0
(0%)		 0
(0%)		 --
(--%)
Fiber (g)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 51.9
(17%)		 51
(17%)		 56.1
(19%)		 30.6
(10%)		 60.4
(20%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 1.5
(7%)		 0.09
(0%)		 0.18
(1%)		 1.1
(5%)
Net-Carbs (g) 0
0.01
0
0
0
Trans Fatty Acids (g) 0
--
0
0
--
  Minerals
Food # 1 2 3 4 5
Weight (g) 85 85 85 85 85
Calcium (mg)
(%DV)		 14.5
(1%)		 23
(2%)		 11.9
(1%)		 14.5
(1%)		 12.8
(1%)
Iron, Fe (mg)
(%DV)		 0.14
(1%)		 0.2
(1%)		 0.18
(1%)		 1.4
(8%)		 0.88
(5%)
Potassium, K (mg)
(%DV)		 316.2
(7%)		 169.2
(4%)		 298.3
(6%)		 152.2
(3%)		 533.8
(11%)
Magnesium (mg)
(%DV)		 29.8
(7%)		 18.7
(4%)		 22.1
(5%)		 19.6
(5%)		 31.5
(7%)
Phosphorus, P (mg)
(%DV)		 174.3
(14%)		 266.2
(21%)		 236.3
(19%)		 118.2
(9%)		 217.6
(17%)
Sodium (mg)
(%DV)		 113.9
(5%)		 268.8
(11%)		 221.9
(9%)		 210
(9%)		 47.6
(2%)
Zinc, Zn (mg)
(%DV)		 0.37
(3%)		 0.34
(3%)		 0.34
(3%)		 0.59
(5%)		 0.7
(6%)
Copper, Cu (mg)
(%DV)		 0.02
(2%)		 0.02
(2%)		 0.02
(2%)		 0.04
(5%)		 0.27
(30%)
Manganese (mg)
(%DV)		 0.01
(0%)		 --
(--%)		 0.01
(0%)		 0.02
(1%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 28.1
(51%)		 26.9
(49%)		 60
(109%)		 39.8
(72%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)		 15.8
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
--
Iodine, I (mcg) --
--
--
8
--
Chlorine (mg) --
--
--
--
--
Chromium (mcg) --
--
--
--
--
  Vitamins
Food # 1 2 3 4 5
Weight (g) 85 85 85 85 85
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 26.4
(3%)		 17.8
(2%)		 14.5
(2%)		 11
(1%)
Vitamin C (mg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 --
(--%)		 0.02
(2%)		 0.02
(2%)		 0.03
(2%)		 0.23
(19%)
Riboflavin (B2) (mg)
(%DV)		 --
(--%)		 0.02
(2%)		 0.06
(5%)		 0.07
(5%)		 0.41
(32%)
Niacin (B3) (mg)
(%DV)		 --
(--%)		 1.1
(7%)		 3.5
(22%)		 8.6
(54%)		 8.6
(54%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 --
(--%)		 0.42
(8%)		 0.13
(3%)		 1.6
(33%)
Vitamin B6 (mg)
(%DV)		 --
(--%)		 0.12
(7%)		 0.28
(16%)		 0.27
(16%)		 0.8
(47%)
Biotin (mcg) --
--
--
--
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 5.1
(1%)		 11
(3%)		 3.4
(1%)		 24.7
(6%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 5.1
(1%)		 11
(3%)		 3.4
(1%)		 24.7
(6%)
Folate DFE (mcg)
(%)		 --
(--%)		 5.1
(1%)		 11
(3%)		 3.4
(1%)		 24.7
(6%)
Choline (mg)
(%DV)		 --
(--%)		 69
(13%)		 67.7
(12%)		 24.9
(5%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 --
(--%)		 1.1
(45%)		 1.8
(75%)		 2.2
(90%)		 2.6
(108%)
Retinol (mcg) --
25.5
17.8
14.5
11
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 7.7
(0%)		 0
(0%)		 0
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) -- -- 52.7 48.4 37.4
Lycopene (mcg) --
0
0
0
--
Lut + Zeaxanthin (mcg) --
0
0
0
--
Vitamin E (mg)
(%DV)		 --
(--%)		 1.2
(8%)		 0.47
(3%)		 0.28
(2%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 3
(15%)		 0.51
(3%)		 1
(5%)		 --
(--%)
Vitamin D2 (mcg) --
--
--
--
--
Vitamin D3 (mcg) --
--
0.51
1
--
Vitamin D (IU)
(%DV)		 --
(--%)		 --
(--%)		 19.6
(2%)		 39.9
(5%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 3.5
(3%)		 0.09
(0%)		 0.17
(0%)		 --
(--%)
Vitamin K1 (mcg) --
--
--
0
--
Menaquinone-4 (K2) (mcg) --
--
--
--
--
  Other
Food # 1 2 3 4 5
Weight (g) 85 85 85 85 85
Water (g) 66.6
64.5
67.7
66.4
50.7
Ash (g) 1
--
1
0.81
3
Alcohol (g) --
0
0
0
--
Caffeine (mg) --
0
0
0
--
Theobromine (mg) --
0
0
0
--
PRAL score 7.31
11.91
10.04
8.56
6.39
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 85 85 85 85 85
Soluble Fiber (g) --
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
--
--
Glucose (Dextrose) (g) --
--
--
--
--
Fructose (g) --
--
--
--
--
Lactose (g) --
--
--
--
--
Maltose (g) --
--
--
--
--
Galactose (g) --
--
--
--
--
Starch (g) --
--
--
--
--
Carbohydrate, other (g) --
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
  Fats
Food # 1 2 3 4 5
Weight (g) 85 85 85 85 85
Monounsaturated Fats (g) 0.047
1.888
0.063
0.091
2.292
Polyunsaturated Fats (g) 0.092
1.542
0.173
0.235
2.768
Omega 3s (g)
(%AI)		 0
(0%)		 0.288
(18%)		 0.002
(0%)		 0.002
(0%)		 1.877
(117%)
Omega 6s (g)
(%AI)		 0.008
(0%)		 1.064
(6%)		 0.016
(0%)		 0.012
(0%)		 0.187
(1%)
Omega 3 to Omega 6 Ratio 0
0.27
0.11
0.14
10.04
Omega 6 to Omega 3 Ratio --
3.69
9.5
7
0.1
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0
(0%)		 --
(--%)		 --
(--%)		 0.002
(0%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.018
0.145
0.043
0.024
0.349
Docosapentaenoic Acid (DPA) (g) 0.002
0.03
0.005
0.003
0.313
Docosahexaenoic Acid (DHA) (g) 0.05
0.114
0.093
0.167
1.215
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
--
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.008
--
--
0.012
--
gamma-Linolenic Acid (GLA) (g) 0
--
--
0
--
c-c-n6-Eicosadienoic Acid (g) 0
--
0.001
0.002
--
DHG-linolenic acid (DGLA) (g) 0.001
--
--
0
--
Arachidonic acid (AA) (g) --
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0.027
0
0
--
Caproic (6:0) (g) 0
0.019
0
0
--
Caprylic Acid (8:0) (g) 0
0.011
0
0
--
Capric Acid (10:0) (g) 0
0.029
0
0.004
--
Lauric Acid (12:0) (g) 0
0.037
0.002
0
--
Tridecanoic Acid (13:0) (g) --
--
--
--
--
Myristic Acid (14:0) (g) 0.001
0.189
0.004
0.009
0.15
Pentadecanoic Acid (15:0) (g) 0
--
0.001
0.004
--
Palmitic Acid (16:0) (g) 0.031
0.856
0.065
0.108
0.689
Margaric Acid (17:0) (g) 0
--
0.001
0.005
--
Stearic Acid (18:0) (g) 0.009
0.263
0.021
0.044
0.231
Arachidic Acid (20:0) (g) 0
--
0
0.002
--
Behenic Acid (22:0) (g) 0
--
0
0.001
--
Lignoceric Acid (24:0) (g) 0
--
0
0.001
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0.001
0
--
Pentadecenoic Acid (15:1) (g) 0
--
0
0
--
Palmitoleic Acid (16:1) (g) 0.002
0.117
0.004
0.013
0.274
cis-Palmitoleic Acid (16:1 cis) (g) 0.002
--
--
0.012
--
Heptadecenoic Acid (17:1) (g) 0
--
0.007
0.003
--
Oleic Acid (18:1) (g) 0.02
1.65
0.041
0.071
1.472
c-Oleic Acid (18:1 cis) (g) 0.02
--
--
0.071
--
c-Vaccenic acid (g) --
--
--
--
--
Gadoleic Acid (20:1) (g) 0.002
0.082
0.005
0.003
0.243
Docosenoic Acid (22:1) (g) 0
0.001
0.002
0
0.304
c-Docosenoic Acid (22:1 c) (g) 0
--
--
0
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
0.004
0.001
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.008
1.064
0.016
0.012
0.187
Conjugated Linoleic Acid (CLAs) (g) 0
--
--
0
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
--
Octadecatrienoic (undiff) (g) 0
0.148
0.002
0.002
0.321
Octadecatrienoic Acid (mixed) (g) --
--
--
--
--
Parinaric Acid (18:4) (g) 0
0.013
0.002
0.002
0.09
Eicosatrienoic Acid (20:3) (g) 0.001
--
0.002
0.001
--
Eicosatetraenoic Acid 20:4 (g) 0.004
0.017
0.009
0.021
0.291
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
--
22:4 (g) 0
--
0.001
0.002
--
Trans Fats  
t-Polyenoic Fats (g) 0
--
--
0
--
t-Monoenoic Fats (g) 0.001
--
--
0.001
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
--
0.001
--
t-Oleic Acid (18:1 t) (g) 0.001
--
--
0
--
t-Docosenoic Acid (22:1 t) (g) 0
--
--
0
--
t-Octadecadienoic Acid (18:2 t) (g) 0
--
--
0
--
t-t-Octadecadienoic Acid (g) --
--
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
--
Stigmasterol (g) --
--
--
--
--
Campesterol (g) --
--
--
--
--
Beta-sitosterol (g) --
--
--
--
--
Amino Acids
Food # 1 2 3 4 5
Weight (g) 85 85 85 85 85
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 580
(83%)		 466
(67%)		 637
(91%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 907
(65%)		 729
(52%)		 996
(71%)
Leucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 1600
(59%)		 1287
(47%)		 1757
(64%)
Lysine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 1807
(86%)		 1454
(69%)		 1986
(95%)
Methionine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 583
(80%)		 468
(64%)		 640
(88%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 768
(88%)		 618
(71%)		 844
(96%)
Threonine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 863
(82%)		 694
(66%)		 948
(90%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 --
(--%)		 221
(79%)		 178
(63%)		 242
(87%)
Valine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 1014
(56%)		 815
(45%)		 1114
(61%)
Conditional  
Arginine (mg) --
--
1177
948
1294
Cystine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 212
(74%)		 170
(59%)		 232
(81%)
Glycine (mg) --
--
945
760
1038
Proline (mg) --
--
696
560
764
Tyrosine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 664
(76%)		 535
(61%)		 730
(83%)
Non-Essential  
Alanine (mg) --
--
1190
958
1307
Aspartic acid (mg) --
--
2015
1621
2214
Betaine (mg) --
--
--
2
--
Glutamic acid (mg) --
--
2938
2363
3227
Hydroxyproline (mg) --
--
--
--
--
Serine (mg) --
--
802
646
882
Data Source
Cooked Cod
USDA Food Data Central Standard Release (Common)
Fish, flounder, baked or broiled
USDA Food Data Central FNNDSOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Haddock
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Fish, tuna, light, canned in water, drained solids
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Wild Atlantic Salmon
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.