Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, mackerel, Pacific and jack, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 158
Cod —
Protein (g)
Fish 20.1
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 7.89
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, mackerel, Pacific and jack, mixed species, raw — 20.1g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, mackerel, Pacific and jack, mixed species, 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 | 158 kcal | — | |
| Macronutrients | |||
| Water | 70.2 g | 83.5 g | -16% |
| Protein | 20.1 g | 14.2 g | +41% |
| Total lipid (fat) | 7.89 g | 0.216 g | +3553% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.25 g | — | |
| Fatty acids, total monounsaturated | 2.63 g | — | |
| Cholesterol | 47.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | — | |
| Thiamin (Vitamin B1) | 0.111 mg | — | |
| Riboflavin (Vitamin B2) | 0.421 mg | — | |
| Niacin (Vitamin B3) | 8.32 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.316 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.330 mg | — | |
| Biotin (Vitamin B7) | 2.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 66.9 mg | — | |
| Vitamin B-12 — Cobalamin | 4.40 ug | 0.586 ug | +651% |
| Vitamin A, RAE | 19.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.00 mg | — | |
| Vitamin D (D2 + D3) | 9.10 ug | — | |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 9.01 mg | +155% |
| Iron, Fe | 1.16 mg | 0 mg | |
| Magnesium, Mg | 28.0 mg | 17.9 mg | +57% |
| Phosphorus, P | 125 mg | 279 mg | -55% |
| Potassium, K | 406 mg | 192 mg | +111% |
| Sodium, Na | 86.0 mg | 354 mg | -76% |
| Zinc, Zn | 0.670 mg | 0.269 mg | +149% |
| Copper, Cu | 0.093 mg | 0.009 mg | +980% |
| 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 | 661 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.62 g | 1.53 g | +6% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 19.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 62.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 366 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 9.10 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) | 0.009 g | — | |
| SFA 14:0 (Myristic acid) | 0.340 g | — | |
| SFA 16:0 (Palmitic acid) | 1.39 g | — | |
| SFA 18:0 (Stearic acid) | 0.441 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.470 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.33 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.325 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.485 g | — | |
| Fatty acids, total polyunsaturated | 1.94 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.116 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.050 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.125 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.081 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.509 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.123 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.932 g | — | |
| Tryptophan (EAA) | 0.225 g | — | |
| Threonine (EAA) | 0.880 g | — | |
| Isoleucine (EAA, BCAA) | 0.925 g | — | |
| Leucine (EAA, BCAA) | 1.63 g | — | |
| Lysine (EAA) | 1.84 g | — | |
| Methionine (EAA) | 0.594 g | — | |
| Cystine (conditionally essential) | 0.215 g | — | |
| Phenylalanine (EAA) | 0.783 g | — | |
| Tyrosine (conditionally essential) | 0.678 g | — | |
| Valine (EAA, BCAA) | 1.03 g | — | |
| Arginine (conditionally essential) | 1.20 g | — | |
| Histidine (EAA) | 0.591 g | — | |
| Alanine | 1.21 g | — | |
| Aspartic acid | 2.06 g | — | |
| Glutamic acid | 3.00 g | — | |
| Glycine (conditionally essential) | 0.963 g | — | |
| Proline (conditionally essential) | 0.710 g | — | |
| Serine | 0.819 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 11.0 mg | — | |
| Purine, guanine | 26.0 mg | — | |
| Purine, hypoxanthine | 5.00 mg | — | |
| Purine, xanthine | 152 mg | — | |
| Purines, total | 194 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, Pacific and jack, mixed species, raw nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +980% in Fish, mackerel, Pacific and jack, mixed species, raw Vitamin B-12 — Cobalamin +651% in Fish, mackerel, Pacific and jack, mixed species, raw Calcium, Ca +155% in Fish, mackerel, Pacific and jack, mixed species, raw Zinc, Zn +149% in Fish, mackerel, Pacific and jack, mixed species, raw
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