Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, mackerel, king, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 134
Cod —
Protein (g)
Fish 26.0
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 2.56
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, mackerel, king, cooked, dry heat — 26.0g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, mackerel, king, 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 | 134 kcal | — | |
| Macronutrients | |||
| Water | 69.0 g | 83.5 g | -17% |
| Protein | 26.0 g | 14.2 g | +83% |
| Total lipid (fat) | 2.56 g | 0.216 g | +1085% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.465 g | — | |
| Fatty acids, total monounsaturated | 0.979 g | — | |
| Cholesterol | 68.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.60 mg | — | |
| Thiamin (Vitamin B1) | 0.115 mg | — | |
| Riboflavin (Vitamin B2) | 0.580 mg | — | |
| Niacin (Vitamin B3) | 10.5 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.968 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.510 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 18.0 ug | 0.586 ug | +2972% |
| Vitamin A, RAE | 252 ug | — | |
| Minerals | |||
| Calcium, Ca | 40.0 mg | 9.01 mg | +344% |
| Iron, Fe | 2.28 mg | 0 mg | |
| Magnesium, Mg | 41.0 mg | 17.9 mg | +129% |
| Phosphorus, P | 318 mg | 279 mg | +14% |
| Potassium, K | 558 mg | 192 mg | +190% |
| Sodium, Na | 203 mg | 354 mg | -43% |
| Zinc, Zn | 0.720 mg | 0.269 mg | +168% |
| Copper, Cu | 0.033 mg | 0.009 mg | +283% |
| Manganese, Mn | 0.006 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 561 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.64 g | 1.53 g | +7% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Retinol | 252 ug | — | |
| Vitamin A, IU | 839 IU | — | |
| SFA 14:0 (Myristic acid) | 0.105 g | — | |
| SFA 16:0 (Palmitic acid) | 0.310 g | — | |
| SFA 18:0 (Stearic acid) | 0.050 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.151 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.398 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.156 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.273 g | — | |
| Fatty acids, total polyunsaturated | 0.589 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.051 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.115 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.174 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.022 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.227 g | — | |
| Tryptophan (EAA) | 0.291 g | — | |
| Threonine (EAA) | 1.14 g | — | |
| Isoleucine (EAA, BCAA) | 1.20 g | — | |
| Leucine (EAA, BCAA) | 2.11 g | — | |
| Lysine (EAA) | 2.39 g | — | |
| Methionine (EAA) | 0.770 g | — | |
| Cystine (conditionally essential) | 0.279 g | — | |
| Phenylalanine (EAA) | 1.01 g | — | |
| Tyrosine (conditionally essential) | 0.878 g | — | |
| Valine (EAA, BCAA) | 1.34 g | — | |
| Arginine (conditionally essential) | 1.56 g | — | |
| Histidine (EAA) | 0.765 g | — | |
| Alanine | 1.57 g | — | |
| Aspartic acid | 2.66 g | — | |
| Glutamic acid | 3.88 g | — | |
| Glycine (conditionally essential) | 1.25 g | — | |
| Proline (conditionally essential) | 0.919 g | — | |
| Serine | 1.06 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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