Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, monkfish, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 76
Cod —
Protein (g)
Fish 14.5
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 1.52
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, monkfish, raw — 14.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, monkfish, 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 | 76 kcal | — | |
| Macronutrients | |||
| Water | 83.2 g | 83.5 g | = |
| Protein | 14.5 g | 14.2 g | +2% |
| Total lipid (fat) | 1.52 g | 0.216 g | +604% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.340 g | — | |
| Fatty acids, total monounsaturated | 0.240 g | — | |
| Cholesterol | 25.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | — | |
| Thiamin (Vitamin B1) | 0.025 mg | — | |
| Riboflavin (Vitamin B2) | 0.060 mg | — | |
| Niacin (Vitamin B3) | 2.10 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.150 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.240 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.900 ug | 0.586 ug | +54% |
| Vitamin A, RAE | 12.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 9.01 mg | -11% |
| Iron, Fe | 0.320 mg | 0 mg | |
| Magnesium, Mg | 21.0 mg | 17.9 mg | +17% |
| Phosphorus, P | 200 mg | 279 mg | -28% |
| Potassium, K | 400 mg | 192 mg | +108% |
| Sodium, Na | 18.0 mg | 354 mg | -95% |
| Zinc, Zn | 0.410 mg | 0.269 mg | +53% |
| Copper, Cu | 0.028 mg | 0.009 mg | +225% |
| Manganese, Mn | 0.024 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 22.3 ug | +64% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 318 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.21 g | 1.53 g | -21% |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Retinol | 12.0 ug | — | |
| Vitamin A, IU | 40.0 IU | — | |
| Fatty acids, total polyunsaturated | 0.610 g | — | |
| Tryptophan (EAA) | 0.162 g | — | |
| Threonine (EAA) | 0.635 g | — | |
| Isoleucine (EAA, BCAA) | 0.667 g | — | |
| Leucine (EAA, BCAA) | 1.18 g | — | |
| Lysine (EAA) | 1.33 g | — | |
| Methionine (EAA) | 0.429 g | — | |
| Cystine (conditionally essential) | 0.155 g | — | |
| Phenylalanine (EAA) | 0.565 g | — | |
| Tyrosine (conditionally essential) | 0.489 g | — | |
| Valine (EAA, BCAA) | 0.746 g | — | |
| Arginine (conditionally essential) | 0.867 g | — | |
| Histidine (EAA) | 0.426 g | — | |
| Alanine | 0.876 g | — | |
| Aspartic acid | 1.48 g | — | |
| Glutamic acid | 2.16 g | — | |
| Glycine (conditionally essential) | 0.695 g | — | |
| Proline (conditionally essential) | 0.512 g | — | |
| Serine | 0.591 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.