Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, mackerel, spanish, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 139
Cod —
Protein (g)
Fish 19.3
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, spanish, raw — 19.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, mackerel, spanish, 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 | 139 kcal | — | |
| Macronutrients | |||
| Water | 71.7 g | 83.5 g | -14% |
| Protein | 19.3 g | 14.2 g | +36% |
| 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 | 1.83 g | — | |
| Fatty acids, total monounsaturated | 1.53 g | — | |
| Cholesterol | 76.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.60 mg | — | |
| Thiamin (Vitamin B1) | 0.130 mg | — | |
| Riboflavin (Vitamin B2) | 0.170 mg | — | |
| Niacin (Vitamin B3) | 2.30 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.750 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.400 mg | — | |
| Biotin (Vitamin B7) | 1.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 50.5 mg | — | |
| Vitamin B-12 — Cobalamin | 2.40 ug | 0.586 ug | +310% |
| Vitamin A, RAE | 39.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.690 mg | — | |
| Vitamin D (D2 + D3) | 7.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 9.01 mg | +22% |
| Iron, Fe | 0.440 mg | 0 mg | |
| Magnesium, Mg | 33.0 mg | 17.9 mg | +85% |
| Phosphorus, P | 205 mg | 279 mg | -26% |
| Potassium, K | 446 mg | 192 mg | +132% |
| Sodium, Na | 59.0 mg | 354 mg | -83% |
| Zinc, Zn | 0.490 mg | 0.269 mg | +82% |
| Copper, Cu | 0.055 mg | 0.009 mg | +539% |
| Manganese, Mn | 0.014 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 22.3 ug | +64% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 582 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.27 g | 1.53 g | -17% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 39.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 130 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.173 g | — | |
| SFA 16:0 (Palmitic acid) | 1.24 g | — | |
| SFA 18:0 (Stearic acid) | 0.416 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.291 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.12 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.072 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.050 g | — | |
| Fatty acids, total polyunsaturated | 1.74 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.097 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.034 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.166 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.329 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.101 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.01 g | — | |
| Tryptophan (EAA) | 0.216 g | — | |
| Threonine (EAA) | 0.846 g | — | |
| Isoleucine (EAA, BCAA) | 0.889 g | — | |
| Leucine (EAA, BCAA) | 1.57 g | — | |
| Lysine (EAA) | 1.77 g | — | |
| Methionine (EAA) | 0.571 g | — | |
| Cystine (conditionally essential) | 0.207 g | — | |
| Phenylalanine (EAA) | 0.753 g | — | |
| Tyrosine (conditionally essential) | 0.651 g | — | |
| Valine (EAA, BCAA) | 0.994 g | — | |
| Arginine (conditionally essential) | 1.15 g | — | |
| Histidine (EAA) | 0.568 g | — | |
| Alanine | 1.17 g | — | |
| Aspartic acid | 1.98 g | — | |
| Glutamic acid | 2.88 g | — | |
| Glycine (conditionally essential) | 0.926 g | — | |
| Proline (conditionally essential) | 0.682 g | — | |
| Serine | 0.787 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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