Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, cusk, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 87
Cod —
Protein (g)
Fish 19.0
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 0.690
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, cusk, raw — 19.0g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, cusk, 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 | 87 kcal | — | |
| Macronutrients | |||
| Water | 76.3 g | 83.5 g | -9% |
| Protein | 19.0 g | 14.2 g | +34% |
| Total lipid (fat) | 0.690 g | 0.216 g | +219% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.130 g | — | |
| Fatty acids, total monounsaturated | 0.090 g | — | |
| Cholesterol | 41.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.042 mg | — | |
| Riboflavin (Vitamin B2) | 0.133 mg | — | |
| Niacin (Vitamin B3) | 2.69 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.279 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.387 mg | — | |
| Biotin (Vitamin B7) | 2.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.04 ug | 0.586 ug | +77% |
| Vitamin A, RAE | 18.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 9.01 mg | +11% |
| Iron, Fe | 0.830 mg | 0 mg | |
| Magnesium, Mg | 31.0 mg | 17.9 mg | +73% |
| Phosphorus, P | 204 mg | 279 mg | -27% |
| Potassium, K | 392 mg | 192 mg | +104% |
| Sodium, Na | 31.0 mg | 354 mg | -91% |
| Zinc, Zn | 0.380 mg | 0.269 mg | +41% |
| Copper, Cu | 0.018 mg | 0.009 mg | +109% |
| Manganese, Mn | 0.015 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 22.3 ug | +64% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 364 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.25 g | 1.53 g | -18% |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Retinol | 18.0 ug | — | |
| Vitamin A, IU | 60.0 IU | — | |
| Fatty acids, total polyunsaturated | 0.280 g | — | |
| Tryptophan (EAA) | 0.213 g | — | |
| Threonine (EAA) | 0.833 g | — | |
| Isoleucine (EAA, BCAA) | 0.875 g | — | |
| Leucine (EAA, BCAA) | 1.54 g | — | |
| Lysine (EAA) | 1.74 g | — | |
| Methionine (EAA) | 0.562 g | — | |
| Cystine (conditionally essential) | 0.204 g | — | |
| Phenylalanine (EAA) | 0.742 g | — | |
| Tyrosine (conditionally essential) | 0.641 g | — | |
| Valine (EAA, BCAA) | 0.979 g | — | |
| Arginine (conditionally essential) | 1.14 g | — | |
| Histidine (EAA) | 0.559 g | — | |
| Alanine | 1.15 g | — | |
| Aspartic acid | 1.95 g | — | |
| Glutamic acid | 2.84 g | — | |
| Glycine (conditionally essential) | 0.912 g | — | |
| Proline (conditionally essential) | 0.672 g | — | |
| Serine | 0.775 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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