Fish vs Cod
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Fish, pollock, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 56
Cod —
Protein (g)
Fish 12.3
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 0.410
Cod 0.216
Fiber (g)
Fish —
Cod —
Quick answers
Which has more protein?
Cod, Pacific or Alaskan, frozen, wild caught — 14.2g vs 12.3g per 100g.
Which is more nutrient-dense?
Fish, pollock, 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 | 56 kcal | — | |
| Macronutrients | |||
| Water | 86.7 g | 83.5 g | +4% |
| Protein | 12.3 g | 14.2 g | -13% |
| Total lipid (fat) | 0.410 g | 0.216 g | +90% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.128 g | — | |
| Fatty acids, total monounsaturated | 0.073 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 | — | |
| Vitamin B-12 — Cobalamin | 1.63 ug | 0.586 ug | +178% |
| Vitamin A, RAE | 3.00 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 | 16.1 mg | 17.9 mg | -10% |
| 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) | 53 kcal | 61 kcal | -13% |
| Energy (Atwater Specific Factors) | 56 kcal | — | |
| Energy | 235 kj | — | |
| Nitrogen | 1.97 g | 2.27 g | -13% |
| Total fat (NLEA) | 0.400 g | — | |
| Ash | 1.36 g | 1.53 g | -11% |
| Retinol | 3.00 ug | — | |
| 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) | 0.002 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.002 g | — | |
| SFA 11:0 (Undecanoic 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) | 0.028 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 c | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.001 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | — | |
| MUFA 17:1 c | 0.004 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 20:1 c | 0.010 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 | 0.182 g | — | |
| PUFA 18:2 c | 0.005 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.004 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 c | 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 c | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 c | 0.002 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 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 20:4c | 0.005 g | — | |
| PUFA 20:5c | 0.049 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.049 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0.004 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 c | 0.116 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 g | — | |
| TFA 18:1 t | 0.004 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0.011 g | — | |
| TFA 18:2 t not further defined | 0.011 g | — | |
| Tryptophan (EAA) | 0.180 g | — | |
| Threonine (EAA) | 0.580 g | — | |
| Isoleucine (EAA, BCAA) | 0.620 g | — | |
| Leucine (EAA, BCAA) | 1.06 g | — | |
| Lysine (EAA) | 1.21 g | — | |
| Methionine (EAA) | 0.400 g | — | |
| Cystine (conditionally essential) | 0.140 g | — | |
| Phenylalanine (EAA) | 0.510 g | — | |
| Tyrosine (conditionally essential) | 0.490 g | — | |
| Valine (EAA, BCAA) | 0.670 g | — | |
| Arginine (conditionally essential) | 0.930 g | — | |
| Histidine (EAA) | 0.280 g | — | |
| Alanine | 0.750 g | — | |
| Aspartic acid | 1.31 g | — | |
| Glutamic acid | 2.08 g | — | |
| Glycine (conditionally essential) | 0.590 g | — | |
| Proline (conditionally essential) | 0.500 g | — | |
| Serine | 0.540 g | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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