Crustaceans vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Crustaceans, crab, dungeness, cooked, moist heat is higher in more vitamins & minerals
Calories (kcal)
Crustaceans 110
Cod —
Protein (g)
Crustaceans 22.3
Cod 14.2
Carbs (g)
Crustaceans 0.950
Cod 0.524
Fat (g)
Crustaceans 1.24
Cod 0.216
Fiber (g)
Crustaceans 0
Cod —
Quick answers
Which has more protein?
Crustaceans, crab, dungeness, cooked, moist heat — 22.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Crustaceans, crab, dungeness, cooked, moist heat 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 | Crustaceans | Cod | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 110 kcal | — | |
| Macronutrients | |||
| Water | 73.3 g | 83.5 g | -12% |
| Protein | 22.3 g | 14.2 g | +57% |
| Total lipid (fat) | 1.24 g | 0.216 g | +474% |
| Carbohydrate, by difference | 0.950 g | 0.524 g | +81% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.168 g | — | |
| Fatty acids, total monounsaturated | 0.214 g | — | |
| Cholesterol | 76.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.60 mg | — | |
| Thiamin (Vitamin B1) | 0.057 mg | — | |
| Riboflavin (Vitamin B2) | 0.203 mg | — | |
| Niacin (Vitamin B3) | 3.62 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.404 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.173 mg | — | |
| Biotin (Vitamin B7) | 42.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 10.4 ug | 0.586 ug | +1671% |
| Vitamin A, RAE | 31.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 59.0 mg | 9.01 mg | +555% |
| Iron, Fe | 0.430 mg | 0 mg | |
| Magnesium, Mg | 58.0 mg | 17.9 mg | +224% |
| Phosphorus, P | 175 mg | 279 mg | -37% |
| Potassium, K | 408 mg | 192 mg | +112% |
| Sodium, Na | 378 mg | 354 mg | +7% |
| Zinc, Zn | 5.47 mg | 0.269 mg | +1936% |
| Copper, Cu | 0.734 mg | 0.009 mg | +8425% |
| Manganese, Mn | 0.097 mg | 0 mg | |
| Selenium, Se | 47.6 ug | 22.3 ug | +114% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 460 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 2.18 g | 1.53 g | +42% |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 42.0 ug | — | |
| Retinol | 31.0 ug | — | |
| Vitamin A, IU | 104 IU | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.114 g | — | |
| SFA 18:0 (Stearic acid) | 0.053 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.055 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.119 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.014 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.026 g | — | |
| Fatty acids, total polyunsaturated | 0.407 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.281 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.113 g | — | |
| Tryptophan (EAA) | 0.311 g | — | |
| Threonine (EAA) | 0.900 g | — | |
| Isoleucine (EAA, BCAA) | 1.08 g | — | |
| Leucine (EAA, BCAA) | 1.77 g | — | |
| Lysine (EAA) | 1.94 g | — | |
| Methionine (EAA) | 0.629 g | — | |
| Cystine (conditionally essential) | 0.250 g | — | |
| Phenylalanine (EAA) | 0.939 g | — | |
| Tyrosine (conditionally essential) | 0.743 g | — | |
| Valine (EAA, BCAA) | 1.05 g | — | |
| Arginine (conditionally essential) | 1.95 g | — | |
| Histidine (EAA) | 0.454 g | — | |
| Alanine | 1.26 g | — | |
| Aspartic acid | 2.30 g | — | |
| Glutamic acid | 3.80 g | — | |
| Glycine (conditionally essential) | 1.34 g | — | |
| Proline (conditionally essential) | 0.736 g | — | |
| Serine | 0.875 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Crustaceans, crab, dungeness, cooked, moist heat nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.