Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, bluefish, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 159
Cod —
Protein (g)
Fish 25.7
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 5.44
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, bluefish, cooked, dry heat — 25.7g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, bluefish, cooked, dry 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 | Fish | Cod | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 159 kcal | — | |
| Macronutrients | |||
| Water | 62.6 g | 83.5 g | -25% |
| Protein | 25.7 g | 14.2 g | +81% |
| Total lipid (fat) | 5.44 g | 0.216 g | +2419% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.17 g | — | |
| Fatty acids, total monounsaturated | 2.30 g | — | |
| Cholesterol | 76.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.067 mg | — | |
| Riboflavin (Vitamin B2) | 0.097 mg | — | |
| Niacin (Vitamin B3) | 7.25 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.955 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.464 mg | — | |
| Biotin (Vitamin B7) | 2.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 6.22 ug | 0.586 ug | +961% |
| Vitamin A, RAE | 138 ug | — | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 9.01 mg | = |
| Iron, Fe | 0.620 mg | 0 mg | |
| Magnesium, Mg | 42.0 mg | 17.9 mg | +135% |
| Phosphorus, P | 291 mg | 279 mg | +4% |
| Potassium, K | 477 mg | 192 mg | +148% |
| Sodium, Na | 77.0 mg | 354 mg | -78% |
| Zinc, Zn | 1.04 mg | 0.269 mg | +287% |
| Copper, Cu | 0.068 mg | 0.009 mg | +690% |
| Manganese, Mn | 0.027 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 665 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.33 g | 1.53 g | -13% |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Retinol | 138 ug | — | |
| Vitamin A, IU | 459 IU | — | |
| SFA 14:0 (Myristic acid) | 0.229 g | — | |
| SFA 16:0 (Palmitic acid) | 0.738 g | — | |
| SFA 18:0 (Stearic acid) | 0.205 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.355 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.876 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.436 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.630 g | — | |
| Fatty acids, total polyunsaturated | 1.36 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.077 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.214 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.323 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.079 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.665 g | — | |
| Tryptophan (EAA) | 0.288 g | — | |
| Threonine (EAA) | 1.13 g | — | |
| Isoleucine (EAA, BCAA) | 1.18 g | — | |
| Leucine (EAA, BCAA) | 2.09 g | — | |
| Lysine (EAA) | 2.36 g | — | |
| Methionine (EAA) | 0.760 g | — | |
| Cystine (conditionally essential) | 0.275 g | — | |
| Phenylalanine (EAA) | 1.00 g | — | |
| Tyrosine (conditionally essential) | 0.867 g | — | |
| Valine (EAA, BCAA) | 1.32 g | — | |
| Arginine (conditionally essential) | 1.54 g | — | |
| Histidine (EAA) | 0.756 g | — | |
| Alanine | 1.55 g | — | |
| Aspartic acid | 2.63 g | — | |
| Glutamic acid | 3.84 g | — | |
| Glycine (conditionally essential) | 1.23 g | — | |
| Proline (conditionally essential) | 0.908 g | — | |
| Serine | 1.05 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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