Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, milkfish, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 148
Cod —
Protein (g)
Fish 20.5
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 6.73
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, milkfish, raw — 20.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, milkfish, 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 | 148 kcal | — | |
| Macronutrients | |||
| Water | 70.8 g | 83.5 g | -15% |
| Protein | 20.5 g | 14.2 g | +45% |
| Total lipid (fat) | 6.73 g | 0.216 g | +3016% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.66 g | — | |
| Fatty acids, total monounsaturated | 2.58 g | — | |
| Cholesterol | 52.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.013 mg | — | |
| Riboflavin (Vitamin B2) | 0.054 mg | — | |
| Niacin (Vitamin B3) | 6.44 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.750 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.423 mg | — | |
| Biotin (Vitamin B7) | 16.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 3.40 ug | 0.586 ug | +480% |
| Vitamin A, RAE | 30.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 51.0 mg | 9.01 mg | +466% |
| Iron, Fe | 0.320 mg | 0 mg | |
| Magnesium, Mg | 30.0 mg | 17.9 mg | +68% |
| Phosphorus, P | 162 mg | 279 mg | -42% |
| Potassium, K | 292 mg | 192 mg | +52% |
| Sodium, Na | 72.0 mg | 354 mg | -80% |
| Zinc, Zn | 0.820 mg | 0.269 mg | +205% |
| Copper, Cu | 0.034 mg | 0.009 mg | +295% |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 12.6 ug | 22.3 ug | -43% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 619 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.14 g | 1.53 g | -25% |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 16.0 ug | — | |
| Retinol | 30.0 ug | — | |
| Vitamin A, IU | 100 IU | — | |
| Fatty acids, total polyunsaturated | 1.84 g | — | |
| Tryptophan (EAA) | 0.230 g | — | |
| Threonine (EAA) | 0.900 g | — | |
| Isoleucine (EAA, BCAA) | 0.946 g | — | |
| Leucine (EAA, BCAA) | 1.67 g | — | |
| Lysine (EAA) | 1.89 g | — | |
| Methionine (EAA) | 0.608 g | — | |
| Cystine (conditionally essential) | 0.220 g | — | |
| Phenylalanine (EAA) | 0.802 g | — | |
| Tyrosine (conditionally essential) | 0.693 g | — | |
| Valine (EAA, BCAA) | 1.06 g | — | |
| Arginine (conditionally essential) | 1.23 g | — | |
| Histidine (EAA) | 0.604 g | — | |
| Alanine | 1.24 g | — | |
| Aspartic acid | 2.10 g | — | |
| Glutamic acid | 3.07 g | — | |
| Glycine (conditionally essential) | 0.986 g | — | |
| Proline (conditionally essential) | 0.726 g | — | |
| Serine | 0.838 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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