Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, grouper, mixed species, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 118
Cod —
Protein (g)
Fish 24.8
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 1.30
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, grouper, mixed species, cooked, dry heat — 24.8g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, grouper, mixed species, 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 | 118 kcal | — | |
| Macronutrients | |||
| Water | 73.4 g | 83.5 g | -12% |
| Protein | 24.8 g | 14.2 g | +75% |
| Total lipid (fat) | 1.30 g | 0.216 g | +502% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.299 g | — | |
| Fatty acids, total monounsaturated | 0.268 g | — | |
| Cholesterol | 47.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.081 mg | — | |
| Riboflavin (Vitamin B2) | 0.006 mg | — | |
| Niacin (Vitamin B3) | 0.381 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.870 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.350 mg | — | |
| Biotin (Vitamin B7) | 10.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.690 ug | 0.586 ug | +18% |
| Vitamin A, RAE | 50.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 21.0 mg | 9.01 mg | +133% |
| Iron, Fe | 1.14 mg | 0 mg | |
| Magnesium, Mg | 37.0 mg | 17.9 mg | +107% |
| Phosphorus, P | 143 mg | 279 mg | -49% |
| Potassium, K | 475 mg | 192 mg | +147% |
| Sodium, Na | 53.0 mg | 354 mg | -85% |
| Zinc, Zn | 0.510 mg | 0.269 mg | +90% |
| Copper, Cu | 0.045 mg | 0.009 mg | +423% |
| Manganese, Mn | 0.012 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 494 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.41 g | 1.53 g | -8% |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | — | |
| Retinol | 50.0 ug | — | |
| Vitamin A, IU | 165 IU | — | |
| SFA 14:0 (Myristic acid) | 0.025 g | — | |
| SFA 16:0 (Palmitic acid) | 0.140 g | — | |
| SFA 18:0 (Stearic acid) | 0.059 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.086 g | — | |
| Fatty acids, total polyunsaturated | 0.403 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.018 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.057 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.035 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.017 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.213 g | — | |
| Tryptophan (EAA) | 0.278 g | — | |
| Threonine (EAA) | 1.09 g | — | |
| Isoleucine (EAA, BCAA) | 1.14 g | — | |
| Leucine (EAA, BCAA) | 2.02 g | — | |
| Lysine (EAA) | 2.28 g | — | |
| Methionine (EAA) | 0.735 g | — | |
| Cystine (conditionally essential) | 0.266 g | — | |
| Phenylalanine (EAA) | 0.970 g | — | |
| Tyrosine (conditionally essential) | 0.839 g | — | |
| Valine (EAA, BCAA) | 1.28 g | — | |
| Arginine (conditionally essential) | 1.49 g | — | |
| Histidine (EAA) | 0.731 g | — | |
| Alanine | 1.50 g | — | |
| Aspartic acid | 2.54 g | — | |
| Glutamic acid | 3.71 g | — | |
| Glycine (conditionally essential) | 1.19 g | — | |
| Proline (conditionally essential) | 0.878 g | — | |
| Serine | 1.01 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, grouper, mixed species, cooked, dry 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.