Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, pout, ocean, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 79
Cod —
Protein (g)
Fish 16.6
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 0.910
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, pout, ocean, raw — 16.6g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, pout, ocean, 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 | 79 kcal | — | |
| Macronutrients | |||
| Water | 81.4 g | 83.5 g | -3% |
| Protein | 16.6 g | 14.2 g | +17% |
| Total lipid (fat) | 0.910 g | 0.216 g | +321% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.320 g | — | |
| Fatty acids, total monounsaturated | 0.329 g | — | |
| Cholesterol | 52.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.080 mg | — | |
| Riboflavin (Vitamin B2) | 0.060 mg | — | |
| Niacin (Vitamin B3) | 2.10 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.150 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.240 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.900 ug | 0.586 ug | +54% |
| Vitamin A, RAE | 12.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 9.01 mg | +11% |
| Iron, Fe | 0.280 mg | 0 mg | |
| Magnesium, Mg | 13.0 mg | 17.9 mg | -27% |
| Phosphorus, P | 200 mg | 279 mg | -28% |
| Potassium, K | 400 mg | 192 mg | +108% |
| Sodium, Na | 61.0 mg | 354 mg | -83% |
| Zinc, Zn | 1.03 mg | 0.269 mg | +283% |
| Copper, Cu | 0.032 mg | 0.009 mg | +272% |
| Manganese, Mn | 0.015 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 22.3 ug | +64% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 331 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.13 g | 1.53 g | -26% |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Retinol | 12.0 ug | — | |
| Vitamin A, IU | 40.0 IU | — | |
| SFA 8:0 (Caprylic acid) | 0.057 g | — | |
| SFA 14:0 (Myristic acid) | 0.031 g | — | |
| SFA 16:0 (Palmitic acid) | 0.176 g | — | |
| SFA 18:0 (Stearic acid) | 0.056 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.082 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.247 g | — | |
| Fatty acids, total polyunsaturated | 0.032 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.032 g | — | |
| Tryptophan (EAA) | 0.186 g | — | |
| Threonine (EAA) | 0.729 g | — | |
| Isoleucine (EAA, BCAA) | 0.767 g | — | |
| Leucine (EAA, BCAA) | 1.35 g | — | |
| Lysine (EAA) | 1.53 g | — | |
| Methionine (EAA) | 0.492 g | — | |
| Cystine (conditionally essential) | 0.178 g | — | |
| Phenylalanine (EAA) | 0.650 g | — | |
| Tyrosine (conditionally essential) | 0.562 g | — | |
| Valine (EAA, BCAA) | 0.857 g | — | |
| Arginine (conditionally essential) | 0.996 g | — | |
| Histidine (EAA) | 0.490 g | — | |
| Alanine | 1.01 g | — | |
| Aspartic acid | 1.70 g | — | |
| Glutamic acid | 2.48 g | — | |
| Glycine (conditionally essential) | 0.799 g | — | |
| Proline (conditionally essential) | 0.588 g | — | |
| Serine | 0.679 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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