Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) is higher in more vitamins & minerals
Calories (kcal)
Fish 111
Cod —
Protein (g)
Fish 23.5
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 1.18
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) — 23.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) 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 | 111 kcal | — | |
| Macronutrients | |||
| Water | 73.7 g | 83.5 g | -12% |
| Protein | 23.5 g | 14.2 g | +65% |
| Total lipid (fat) | 1.18 g | 0.216 g | +446% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.159 g | — | |
| Fatty acids, total monounsaturated | 0.134 g | — | |
| Cholesterol | 86.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.054 mg | — | |
| Riboflavin (Vitamin B2) | 0.223 mg | — | |
| Niacin (Vitamin B3) | 3.95 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.432 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.329 mg | — | |
| Biotin (Vitamin B7) | 3.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 91.6 mg | — | |
| Vitamin B-12 — Cobalamin | 3.66 ug | 0.586 ug | +525% |
| Vitamin A, RAE | 17.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.280 mg | — | |
| Vitamin D (D2 + D3) | 1.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 72.0 mg | 9.01 mg | +699% |
| Iron, Fe | 0.560 mg | 0 mg | |
| Magnesium, Mg | 81.0 mg | 17.9 mg | +353% |
| Phosphorus, P | 267 mg | 279 mg | -4% |
| Potassium, K | 430 mg | 192 mg | +124% |
| Sodium, Na | 419 mg | 354 mg | +18% |
| Zinc, Zn | 0.570 mg | 0.269 mg | +112% |
| Copper, Cu | 0.060 mg | 0.009 mg | +597% |
| Manganese, Mn | 0.018 mg | 0 mg | |
| Selenium, Se | 44.1 ug | 22.3 ug | +98% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 464 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.70 g | 1.53 g | +11% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 17.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 51.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 51.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.30 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) | 0.006 g | — | |
| SFA 16:0 (Palmitic acid) | 0.101 g | — | |
| SFA 18:0 (Stearic acid) | 0.052 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.081 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.027 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.012 g | — | |
| Fatty acids, total polyunsaturated | 0.583 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.011 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.031 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.086 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.027 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.423 g | — | |
| Tryptophan (EAA) | 0.263 g | — | |
| Threonine (EAA) | 1.03 g | — | |
| Isoleucine (EAA, BCAA) | 1.08 g | — | |
| Leucine (EAA, BCAA) | 1.91 g | — | |
| Lysine (EAA) | 2.16 g | — | |
| Methionine (EAA) | 0.696 g | — | |
| Cystine (conditionally essential) | 0.251 g | — | |
| Phenylalanine (EAA) | 0.917 g | — | |
| Tyrosine (conditionally essential) | 0.792 g | — | |
| Valine (EAA, BCAA) | 1.21 g | — | |
| Arginine (conditionally essential) | 1.41 g | — | |
| Histidine (EAA) | 0.691 g | — | |
| Alanine | 1.42 g | — | |
| Aspartic acid | 2.40 g | — | |
| Glutamic acid | 3.51 g | — | |
| Glycine (conditionally essential) | 1.13 g | — | |
| Proline (conditionally essential) | 0.831 g | — | |
| Serine | 0.958 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.
Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +699% in Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) Copper, Cu +597% in Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) Vitamin B-12 — Cobalamin +525% in Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture) Magnesium, Mg +353% in Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)
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