Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, croaker, Atlantic, cooked, breaded and fried is higher in more vitamins & minerals
Calories (kcal)
Fish 221
Cod —
Protein (g)
Fish 18.2
Cod 14.2
Carbs (g)
Fish 7.54
Cod 0.524
Fat (g)
Fish 12.7
Cod 0.216
Fiber (g)
Fish 0.400
Cod —
Quick answers
Which has more protein?
Fish, croaker, Atlantic, cooked, breaded and fried — 18.2g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, croaker, Atlantic, cooked, breaded and fried 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 | 221 kcal | — | |
| Macronutrients | |||
| Water | 59.8 g | 83.5 g | -28% |
| Protein | 18.2 g | 14.2 g | +28% |
| Total lipid (fat) | 12.7 g | 0.216 g | +5766% |
| Carbohydrate, by difference | 7.54 g | 0.524 g | +1339% |
| Fiber, total dietary | 0.400 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.48 g | — | |
| Fatty acids, total monounsaturated | 5.32 g | — | |
| Cholesterol | 84.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.090 mg | — | |
| Riboflavin (Vitamin B2) | 0.130 mg | — | |
| Niacin (Vitamin B3) | 4.30 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.740 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.260 mg | — | |
| Biotin (Vitamin B7) | 34.0 ug | — | |
| Folate, total (Vitamin B9) | 16.0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.10 ug | 0.586 ug | +258% |
| Vitamin A, RAE | 23.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 9.01 mg | +255% |
| Iron, Fe | 0.860 mg | 0 mg | |
| Magnesium, Mg | 42.0 mg | 17.9 mg | +135% |
| Phosphorus, P | 217 mg | 279 mg | -22% |
| Potassium, K | 340 mg | 192 mg | +77% |
| Sodium, Na | 348 mg | 354 mg | -2% |
| Zinc, Zn | 0.520 mg | 0.269 mg | +94% |
| Copper, Cu | 0.065 mg | 0.009 mg | +655% |
| Manganese, Mn | 0.080 mg | 0 mg | |
| Selenium, Se | 38.8 ug | 22.3 ug | +74% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 925 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.37 g | 1.53 g | -10% |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 45.0 ug | — | |
| Retinol | 23.0 ug | — | |
| Vitamin A, IU | 75.0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.088 g | — | |
| SFA 16:0 (Palmitic acid) | 2.19 g | — | |
| SFA 18:0 (Stearic acid) | 1.19 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.444 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.79 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.079 g | — | |
| Fatty acids, total polyunsaturated | 2.92 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.38 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.157 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.010 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.089 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.113 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.079 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.089 g | — | |
| Tryptophan (EAA) | 0.208 g | — | |
| Threonine (EAA) | 0.788 g | — | |
| Isoleucine (EAA, BCAA) | 0.847 g | — | |
| Leucine (EAA, BCAA) | 1.48 g | — | |
| Lysine (EAA) | 1.57 g | — | |
| Methionine (EAA) | 0.525 g | — | |
| Cystine (conditionally essential) | 0.217 g | — | |
| Phenylalanine (EAA) | 0.742 g | — | |
| Tyrosine (conditionally essential) | 0.621 g | — | |
| Valine (EAA, BCAA) | 0.947 g | — | |
| Arginine (conditionally essential) | 1.06 g | — | |
| Histidine (EAA) | 0.525 g | — | |
| Alanine | 1.07 g | — | |
| Aspartic acid | 1.79 g | — | |
| Glutamic acid | 2.98 g | — | |
| Glycine (conditionally essential) | 0.850 g | — | |
| Proline (conditionally essential) | 0.759 g | — | |
| Serine | 0.788 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Fish, croaker, Atlantic, cooked, breaded and fried nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +655% in Fish, croaker, Atlantic, cooked, breaded and fried Vitamin B-12 — Cobalamin +258% in Fish, croaker, Atlantic, cooked, breaded and fried Calcium, Ca +255% in Fish, croaker, Atlantic, cooked, breaded and fried Magnesium, Mg +135% in Fish, croaker, Atlantic, cooked, breaded and fried
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