Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, pollock, Alaska, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 76
Cod —
Protein (g)
Fish 17.2
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 0.820
Cod 0.216
Fiber (g)
Fish —
Cod —
Quick answers
Which has more protein?
Fish, pollock, Alaska, raw — 17.2g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, pollock, Alaska, 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 | 82.0 g | 83.5 g | -2% |
| Protein | 17.2 g | 14.2 g | +21% |
| Total lipid (fat) | 0.820 g | 0.216 g | +280% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.148 g | — | |
| Fatty acids, total monounsaturated | 0.095 g | — | |
| Fatty acids, total trans | 0.003 g | — | |
| Cholesterol | 61.0 mg | — | |
| Vitamins | |||
| Vitamin B-12 — Cobalamin | — | 0.586 ug | |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 9.01 mg | +33% |
| Iron, Fe | 0.270 mg | 0 mg | |
| Magnesium, Mg | 34.0 mg | 17.9 mg | +90% |
| Phosphorus, P | 190 mg | 279 mg | -32% |
| Potassium, K | 331 mg | 192 mg | +72% |
| Sodium, Na | 159 mg | 354 mg | -55% |
| Zinc, Zn | 0.400 mg | 0.269 mg | +49% |
| Copper, Cu | 0.041 mg | 0.009 mg | +376% |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | — | 22.3 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 318 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.34 g | 1.53 g | -12% |
| SFA 14:0 (Myristic acid) | 0.009 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.117 g | — | |
| SFA 18:0 (Stearic acid) | 0.021 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.008 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.056 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.053 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.027 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.261 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.009 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.009 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.004 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.075 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.009 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.160 g | — | |
| Fatty acids, total trans-monoenoic | 0.003 g | — | |
| TFA 18:1 t | 0.003 g | — | |
| Iodine | |||
| Iodine mcg/100gB | 43.5 mcg | — | |
* 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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