Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, catfish, channel, wild, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 95
Cod —
Protein (g)
Fish 16.4
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 2.82
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, catfish, channel, wild, raw — 16.4g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, catfish, channel, wild, raw 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 | 95 kcal | — | |
| Macronutrients | |||
| Water | 80.4 g | 83.5 g | -4% |
| Protein | 16.4 g | 14.2 g | +15% |
| Total lipid (fat) | 2.82 g | 0.216 g | +1206% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.722 g | — | |
| Fatty acids, total monounsaturated | 0.844 g | — | |
| Cholesterol | 58.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | — | |
| Thiamin (Vitamin B1) | 0.210 mg | — | |
| Riboflavin (Vitamin B2) | 0.072 mg | — | |
| Niacin (Vitamin B3) | 1.91 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.765 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.116 mg | — | |
| Biotin (Vitamin B7) | 10.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.23 ug | 0.586 ug | +281% |
| Vitamin A, RAE | 15.0 ug | — | |
| Vitamin D (D2 + D3) | 12.5 ug | — | |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 9.01 mg | +55% |
| Iron, Fe | 0.300 mg | 0 mg | |
| Magnesium, Mg | 23.0 mg | 17.9 mg | +29% |
| Phosphorus, P | 209 mg | 279 mg | -25% |
| Potassium, K | 358 mg | 192 mg | +86% |
| Sodium, Na | 43.0 mg | 354 mg | -88% |
| Zinc, Zn | 0.510 mg | 0.269 mg | +90% |
| Copper, Cu | 0.034 mg | 0.009 mg | +295% |
| Manganese, Mn | 0.025 mg | 0 mg | |
| Selenium, Se | 12.6 ug | 22.3 ug | -43% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 397 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 0.960 g | 1.53 g | -37% |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | — | |
| Retinol | 15.0 ug | — | |
| Vitamin A, IU | 50.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 500 IU | — | |
| 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.064 g | — | |
| SFA 16:0 (Palmitic acid) | 0.442 g | — | |
| SFA 18:0 (Stearic acid) | 0.150 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.176 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.594 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.008 g | — | |
| Fatty acids, total polyunsaturated | 0.865 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.101 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.071 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.149 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.130 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.100 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.234 g | — | |
| Tryptophan (EAA) | 0.183 g | — | |
| Threonine (EAA) | 0.718 g | — | |
| Isoleucine (EAA, BCAA) | 0.755 g | — | |
| Leucine (EAA, BCAA) | 1.33 g | — | |
| Lysine (EAA) | 1.50 g | — | |
| Methionine (EAA) | 0.485 g | — | |
| Cystine (conditionally essential) | 0.176 g | — | |
| Phenylalanine (EAA) | 0.639 g | — | |
| Tyrosine (conditionally essential) | 0.553 g | — | |
| Valine (EAA, BCAA) | 0.844 g | — | |
| Arginine (conditionally essential) | 0.980 g | — | |
| Histidine (EAA) | 0.482 g | — | |
| Alanine | 0.991 g | — | |
| Aspartic acid | 1.68 g | — | |
| Glutamic acid | 2.44 g | — | |
| Glycine (conditionally essential) | 0.786 g | — | |
| Proline (conditionally essential) | 0.579 g | — | |
| Serine | 0.668 g | — | |
| Alcohol, ethyl | 0 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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