Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, mackerel, jack, canned, drained solids is higher in more vitamins & minerals
Calories (kcal)
Fish 156
Cod —
Protein (g)
Fish 23.2
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 6.30
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, mackerel, jack, canned, drained solids — 23.2g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, mackerel, jack, canned, drained solids 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 | 156 kcal | — | |
| Macronutrients | |||
| Water | 69.2 g | 83.5 g | -17% |
| Protein | 23.2 g | 14.2 g | +63% |
| Total lipid (fat) | 6.30 g | 0.216 g | +2817% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.86 g | — | |
| Fatty acids, total monounsaturated | 2.22 g | — | |
| Cholesterol | 79.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.900 mg | — | |
| Thiamin (Vitamin B1) | 0.040 mg | — | |
| Riboflavin (Vitamin B2) | 0.212 mg | — | |
| Niacin (Vitamin B3) | 6.18 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.305 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.210 mg | — | |
| Biotin (Vitamin B7) | 5.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 85.0 mg | — | |
| Vitamin B-12 — Cobalamin | 6.94 ug | 0.586 ug | +1084% |
| Vitamin A, RAE | 130 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.03 mg | — | |
| Vitamin D (D2 + D3) | 7.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 241 mg | 9.01 mg | +2574% |
| Iron, Fe | 2.04 mg | 0 mg | |
| Magnesium, Mg | 37.0 mg | 17.9 mg | +107% |
| Phosphorus, P | 301 mg | 279 mg | +8% |
| Potassium, K | 194 mg | 192 mg | +1% |
| Sodium, Na | 379 mg | 354 mg | +7% |
| Zinc, Zn | 1.02 mg | 0.269 mg | +280% |
| Copper, Cu | 0.147 mg | 0.009 mg | +1607% |
| Manganese, Mn | 0.040 mg | 0 mg | |
| Selenium, Se | 37.7 ug | 22.3 ug | +69% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 653 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.73 g | 1.53 g | +13% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 130 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 433 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 292 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 7.30 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| 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) | 0.007 g | — | |
| SFA 14:0 (Myristic acid) | 0.289 g | — | |
| SFA 16:0 (Palmitic acid) | 1.18 g | — | |
| SFA 18:0 (Stearic acid) | 0.376 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.400 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.13 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.278 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.414 g | — | |
| Fatty acids, total polyunsaturated | 1.65 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.099 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.043 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.106 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.069 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.434 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.104 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.796 g | — | |
| Tryptophan (EAA) | 0.260 g | — | |
| Threonine (EAA) | 1.02 g | — | |
| Isoleucine (EAA, BCAA) | 1.07 g | — | |
| Leucine (EAA, BCAA) | 1.88 g | — | |
| Lysine (EAA) | 2.13 g | — | |
| Methionine (EAA) | 0.686 g | — | |
| Cystine (conditionally essential) | 0.249 g | — | |
| Phenylalanine (EAA) | 0.905 g | — | |
| Tyrosine (conditionally essential) | 0.783 g | — | |
| Valine (EAA, BCAA) | 1.20 g | — | |
| Arginine (conditionally essential) | 1.39 g | — | |
| Histidine (EAA) | 0.683 g | — | |
| Alanine | 1.40 g | — | |
| Aspartic acid | 2.38 g | — | |
| Glutamic acid | 3.46 g | — | |
| Glycine (conditionally essential) | 1.11 g | — | |
| Proline (conditionally essential) | 0.820 g | — | |
| Serine | 0.946 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 23.0 mg | — | |
| Purine, guanine | 109 mg | — | |
| Purine, hypoxanthine | 16.0 mg | — | |
| Purine, xanthine | 98.0 mg | — | |
| Purines, total | 246 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Fish, mackerel, jack, canned, drained solids nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
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