Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, pollock, Alaska, raw (may contain additives to retain moisture) is higher in more vitamins & minerals
Calories (kcal)
Fish 56
Cod —
Protein (g)
Fish 12.2
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 0.410
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Cod, Pacific or Alaskan, frozen, wild caught — 14.2g vs 12.2g per 100g.
Which is more nutrient-dense?
Fish, pollock, Alaska, raw (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 | 56 kcal | — | |
| Macronutrients | |||
| Water | 86.8 g | 83.5 g | +4% |
| Protein | 12.2 g | 14.2 g | -14% |
| Total lipid (fat) | 0.410 g | 0.216 g | +90% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.124 g | — | |
| Fatty acids, total monounsaturated | 0.079 g | — | |
| Fatty acids, total trans | 0.016 g | — | |
| Cholesterol | 46.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.030 mg | — | |
| Riboflavin (Vitamin B2) | 0.080 mg | — | |
| Niacin (Vitamin B3) | 0.653 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.237 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.069 mg | — | |
| Biotin (Vitamin B7) | 3.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 65.0 mg | — | |
| Vitamin B-12 — Cobalamin | 1.63 ug | 0.586 ug | +178% |
| Vitamin A, RAE | 3.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.490 mg | — | |
| Vitamin D (D2 + D3) | 0.200 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 9.01 mg | +66% |
| Iron, Fe | 0.220 mg | 0 mg | |
| Magnesium, Mg | 16.0 mg | 17.9 mg | -11% |
| Phosphorus, P | 284 mg | 279 mg | +2% |
| Potassium, K | 160 mg | 192 mg | -17% |
| Sodium, Na | 333 mg | 354 mg | -6% |
| Zinc, Zn | 0.310 mg | 0.269 mg | +15% |
| Copper, Cu | 0.031 mg | 0.009 mg | +260% |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | 15.9 ug | 22.3 ug | -29% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 233 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.36 g | 1.53 g | -11% |
| Total Sugars | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 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 | 3.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 10.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 8.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.087 g | — | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.029 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.001 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.052 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.048 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 0.195 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.016 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.004 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.001 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.001 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.005 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.049 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.116 g | — | |
| Fatty acids, total trans-monoenoic | 0.004 g | — | |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 0.004 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.011 g | — | |
| Fatty acids, total trans-polyenoic | 0.011 g | — | |
| Tryptophan (EAA) | 0.166 g | — | |
| Threonine (EAA) | 0.536 g | — | |
| Isoleucine (EAA, BCAA) | 0.573 g | — | |
| Leucine (EAA, BCAA) | 0.980 g | — | |
| Lysine (EAA) | 1.12 g | — | |
| Methionine (EAA) | 0.370 g | — | |
| Cystine (conditionally essential) | 0.129 g | — | |
| Phenylalanine (EAA) | 0.471 g | — | |
| Tyrosine (conditionally essential) | 0.453 g | — | |
| Valine (EAA, BCAA) | 0.619 g | — | |
| Arginine (conditionally essential) | 0.859 g | — | |
| Histidine (EAA) | 0.259 g | — | |
| Alanine | 0.693 g | — | |
| Aspartic acid | 1.21 g | — | |
| Glutamic acid | 1.92 g | — | |
| Glycine (conditionally essential) | 0.545 g | — | |
| Proline (conditionally essential) | 0.462 g | — | |
| Serine | 0.499 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, raw (may contain additives to retain moisture) nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +260% in Fish, pollock, Alaska, raw (may contain additives to retain moisture) Vitamin B-12 — Cobalamin +178% in Fish, pollock, Alaska, raw (may contain additives to retain moisture) Calcium, Ca +66% in Fish, pollock, Alaska, raw (may contain additives to retain moisture) Selenium, Se -29% in Fish, pollock, Alaska, raw (may contain additives to retain moisture)
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