Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, rockfish, Pacific, mixed species, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 109
Cod —
Protein (g)
Fish 22.2
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 1.62
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, rockfish, Pacific, mixed species, cooked, dry heat — 22.2g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, rockfish, Pacific, mixed species, 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 | 109 kcal | — | |
| Macronutrients | |||
| Water | 74.7 g | 83.5 g | -11% |
| Protein | 22.2 g | 14.2 g | +57% |
| Total lipid (fat) | 1.62 g | 0.216 g | +650% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.420 g | — | |
| Fatty acids, total monounsaturated | 0.466 g | — | |
| Fatty acids, total trans | 0.025 g | — | |
| Cholesterol | 61.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.027 mg | — | |
| Riboflavin (Vitamin B2) | 0.226 mg | — | |
| Niacin (Vitamin B3) | 2.90 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.404 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.241 mg | — | |
| Biotin (Vitamin B7) | 10.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 78.7 mg | — | |
| Vitamin B-12 — Cobalamin | 1.59 ug | 0.586 ug | +171% |
| Vitamin A, RAE | 5.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.440 mg | — | |
| Vitamin D (D2 + D3) | 4.60 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 9.01 mg | +89% |
| Iron, Fe | 0.360 mg | 0 mg | |
| Magnesium, Mg | 33.0 mg | 17.9 mg | +85% |
| Phosphorus, P | 248 mg | 279 mg | -11% |
| Potassium, K | 467 mg | 192 mg | +143% |
| Sodium, Na | 89.0 mg | 354 mg | -75% |
| Zinc, Zn | 0.430 mg | 0.269 mg | +60% |
| Copper, Cu | 0.041 mg | 0.009 mg | +376% |
| Manganese, Mn | 0.013 mg | 0 mg | |
| Selenium, Se | 76.2 ug | 22.3 ug | +242% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 458 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.59 g | 1.53 g | +4% |
| Total Sugars | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 5.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 16.0 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) | 183 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.60 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) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.060 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | — | |
| SFA 16:0 (Palmitic acid) | 0.277 g | — | |
| SFA 17:0 (Margaric acid) | 0.005 g | — | |
| SFA 18:0 (Stearic acid) | 0.066 g | — | |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.001 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.002 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.087 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.006 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.284 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.012 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.013 g | — | |
| Fatty acids, total polyunsaturated | 0.485 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.046 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.014 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.018 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.018 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.107 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.027 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.238 g | — | |
| Tryptophan (EAA) | 0.296 g | — | |
| Threonine (EAA) | 1.01 g | — | |
| Isoleucine (EAA, BCAA) | 1.06 g | — | |
| Leucine (EAA, BCAA) | 1.84 g | — | |
| Lysine (EAA) | 2.19 g | — | |
| Methionine (EAA) | 0.707 g | — | |
| Cystine (conditionally essential) | 0.239 g | — | |
| Phenylalanine (EAA) | 0.935 g | — | |
| Tyrosine (conditionally essential) | 0.798 g | — | |
| Valine (EAA, BCAA) | 1.11 g | — | |
| Arginine (conditionally essential) | 1.52 g | — | |
| Histidine (EAA) | 0.502 g | — | |
| Alanine | 1.32 g | — | |
| Aspartic acid | 2.33 g | — | |
| Glutamic acid | 3.55 g | — | |
| Glycine (conditionally essential) | 1.04 g | — | |
| Proline (conditionally essential) | 0.843 g | — | |
| Serine | 0.923 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, rockfish, Pacific, mixed species, cooked, dry heat nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +376% in Fish, rockfish, Pacific, mixed species, cooked, dry heat Selenium, Se +242% in Fish, rockfish, Pacific, mixed species, cooked, dry heat Vitamin B-12 — Cobalamin +171% in Fish, rockfish, Pacific, mixed species, cooked, dry heat Potassium, K +143% in Fish, rockfish, Pacific, mixed species, cooked, dry heat
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