Cod, salted, raw vs Cod, salted, raw

Bottom Line: Salted, raw cod is the clear winner for nutrition and practical everyday use

If you're after a high-Protein, low-calorie option that’s straightforward to incorporate into your diet, salted, raw cod is your best choice. It outperforms in key nutrient metrics while being lighter and more versatile for various recipe nutritions.

Quick food food comparison

Both entries are labeled identically — salted, raw cod — but the data reveals notable differences:

• Calories: Salted, raw cod (322 kcal per 100 g) vs. a much higher (1339.75 kcal) alternative – the first is significantly lighter.
• Protein: Equal at 75 g per 100 g, making both excellent sources of Protein.
• Fat content: Slightly higher in the first (2.42 g) compared to the second (1.75 g), but both are low-Fat.
• Nutrient density: The first variation scores much higher (0.94 vs. 0.23), indicating better overall nutrient richness relative to calorie content.

Pros and Cons of Each Option

Salted, raw cod (lower calorie option)

• Pros: High Protein, low Calories, nutrient-dense, versatile for various dishes.
• Cons: Requires proper preparation to remove excess salt; may not be suitable for those sensitive to sodium intake.

Second salted, raw cod (higher calorie, lower nutrient density)

• Pros: Slightly lower Fat, possibly more accessible depending on specific product variations.
• Cons: Excessive Calories and lower overall nutrient density make it less practical for weight management or nutrient-focused diets.

Best choice for different goals

If your priority is maximizing Protein intake while keeping Calories and sodium in check, salted, raw cod (the first data point) fits best. For recipe nutritions where Calories are less critical or for specific culinary styles, the second version might be acceptable, but it general nutritionly offers less nutritional bang for your buck.

When one option is NOT worth it

If you’re aiming for weight loss, muscle gain, or nutrient efficiency, opting for the second salted, raw cod (the one with 1339.75 kcal per 100 g) isn't advisable. Its calorie load outweighs its benefits, and the nutrient density is significantly lower.

Final recommendation

Choose salted, raw cod with the lower calorie count and higher nutrient density for practical, general health-conscious eating. It offers more Protein per calorie, making it the smarter choice for most dietary goals.