Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, mackerel, salted is higher in more vitamins & minerals
Calories (kcal)
Fish 305
Cod —
Protein (g)
Fish 18.5
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 25.1
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, mackerel, salted — 18.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, mackerel, salted 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 | 305 kcal | — | |
| Macronutrients | |||
| Water | 43.0 g | 83.5 g | -49% |
| Protein | 18.5 g | 14.2 g | +30% |
| Total lipid (fat) | 25.1 g | 0.216 g | +11520% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.15 g | — | |
| Fatty acids, total monounsaturated | 8.32 g | — | |
| Cholesterol | 95.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.020 mg | — | |
| Riboflavin (Vitamin B2) | 0.190 mg | — | |
| Niacin (Vitamin B3) | 3.30 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.410 mg | — | |
| Biotin (Vitamin B7) | 15.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 102 mg | — | |
| Vitamin B-12 — Cobalamin | 12.0 ug | 0.586 ug | +1948% |
| Vitamin A, RAE | 47.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.38 mg | — | |
| Vitamin D (D2 + D3) | 25.2 ug | — | |
| Minerals | |||
| Calcium, Ca | 66.0 mg | 9.01 mg | +632% |
| Iron, Fe | 1.40 mg | 0 mg | |
| Magnesium, Mg | 60.0 mg | 17.9 mg | +236% |
| Phosphorus, P | 254 mg | 279 mg | -9% |
| Potassium, K | 520 mg | 192 mg | +170% |
| Sodium, Na | 4450 mg | 354 mg | +1157% |
| Zinc, Zn | 1.10 mg | 0.269 mg | +309% |
| Copper, Cu | 0.100 mg | 0.009 mg | +1061% |
| Manganese, Mn | — | 0 mg | |
| Selenium, Se | 73.4 ug | 22.3 ug | +229% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 1276 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 13.4 g | 1.53 g | +776% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 47.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 157 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 1006 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 25.2 ug | — | |
| Vitamin K1 — Phylloquinone | 7.80 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) | 0.029 g | — | |
| SFA 14:0 (Myristic acid) | 1.08 g | — | |
| SFA 16:0 (Palmitic acid) | 4.42 g | — | |
| SFA 18:0 (Stearic acid) | 1.40 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.50 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.22 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.03 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.54 g | — | |
| Fatty acids, total polyunsaturated | 6.21 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.369 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.159 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.398 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.258 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 1.62 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.391 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 2.96 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* 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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