Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, pout, ocean, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 102
Cod —
Protein (g)
Fish 21.3
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 1.17
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, pout, ocean, cooked, dry heat — 21.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, pout, ocean, cooked, dry heat 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 | 102 kcal | — | |
| Macronutrients | |||
| Water | 76.1 g | 83.5 g | -9% |
| Protein | 21.3 g | 14.2 g | +50% |
| Total lipid (fat) | 1.17 g | 0.216 g | +442% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.410 g | — | |
| Fatty acids, total monounsaturated | 0.422 g | — | |
| Cholesterol | 67.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.092 mg | — | |
| Riboflavin (Vitamin B2) | 0.073 mg | — | |
| Niacin (Vitamin B3) | 2.56 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.173 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.277 mg | — | |
| Biotin (Vitamin B7) | 8.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.04 ug | 0.586 ug | +77% |
| Vitamin A, RAE | 14.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 9.01 mg | +44% |
| Iron, Fe | 0.360 mg | 0 mg | |
| Magnesium, Mg | 17.0 mg | 17.9 mg | -5% |
| Phosphorus, P | 256 mg | 279 mg | -8% |
| Potassium, K | 513 mg | 192 mg | +167% |
| Sodium, Na | 78.0 mg | 354 mg | -78% |
| Zinc, Zn | 1.32 mg | 0.269 mg | +391% |
| Copper, Cu | 0.041 mg | 0.009 mg | +376% |
| Manganese, Mn | 0.019 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 427 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.45 g | 1.53 g | -5% |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | — | |
| Retinol | 14.0 ug | — | |
| Vitamin A, IU | 46.0 IU | — | |
| SFA 8:0 (Caprylic acid) | 0.073 g | — | |
| SFA 14:0 (Myristic acid) | 0.040 g | — | |
| SFA 16:0 (Palmitic acid) | 0.226 g | — | |
| SFA 18:0 (Stearic acid) | 0.072 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.105 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.317 g | — | |
| Fatty acids, total polyunsaturated | 0.041 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.041 g | — | |
| Tryptophan (EAA) | 0.239 g | — | |
| Threonine (EAA) | 0.935 g | — | |
| Isoleucine (EAA, BCAA) | 0.983 g | — | |
| Leucine (EAA, BCAA) | 1.73 g | — | |
| Lysine (EAA) | 1.96 g | — | |
| Methionine (EAA) | 0.631 g | — | |
| Cystine (conditionally essential) | 0.229 g | — | |
| Phenylalanine (EAA) | 0.833 g | — | |
| Tyrosine (conditionally essential) | 0.720 g | — | |
| Valine (EAA, BCAA) | 1.10 g | — | |
| Arginine (conditionally essential) | 1.28 g | — | |
| Histidine (EAA) | 0.628 g | — | |
| Alanine | 1.29 g | — | |
| Aspartic acid | 2.18 g | — | |
| Glutamic acid | 3.18 g | — | |
| Glycine (conditionally essential) | 1.02 g | — | |
| Proline (conditionally essential) | 0.754 g | — | |
| Serine | 0.870 g | — | |
* 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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