Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, roe, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 143
Cod —
Protein (g)
Fish 22.3
Cod 14.2
Carbs (g)
Fish 1.50
Cod 0.524
Fat (g)
Fish 6.42
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, roe, mixed species, raw — 22.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, roe, mixed species, 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 | 143 kcal | — | |
| Macronutrients | |||
| Water | 67.7 g | 83.5 g | -19% |
| Protein | 22.3 g | 14.2 g | +57% |
| Total lipid (fat) | 6.42 g | 0.216 g | +2872% |
| Carbohydrate, by difference | 1.50 g | 0.524 g | +186% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.46 g | — | |
| Fatty acids, total monounsaturated | 1.66 g | — | |
| Cholesterol | 374 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 16.0 mg | — | |
| Thiamin (Vitamin B1) | 0.240 mg | — | |
| Riboflavin (Vitamin B2) | 0.740 mg | — | |
| Niacin (Vitamin B3) | 1.80 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.00 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.160 mg | — | |
| Biotin (Vitamin B7) | 80.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 335 mg | — | |
| Vitamin B-12 — Cobalamin | 10.0 ug | 0.586 ug | +1606% |
| Vitamin A, RAE | 90.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 7.00 mg | — | |
| Vitamin D (D2 + D3) | 12.1 ug | — | |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 9.01 mg | +144% |
| Iron, Fe | 0.600 mg | 0 mg | |
| Magnesium, Mg | 20.0 mg | 17.9 mg | +12% |
| Phosphorus, P | 402 mg | 279 mg | +44% |
| Potassium, K | 221 mg | 192 mg | +15% |
| Sodium, Na | 91.0 mg | 354 mg | -74% |
| Zinc, Zn | 1.00 mg | 0.269 mg | +272% |
| Copper, Cu | 0.100 mg | 0.009 mg | +1061% |
| Manganese, Mn | 0.010 mg | 0 mg | |
| Selenium, Se | 40.3 ug | 22.3 ug | +81% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 599 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.37 g | 1.53 g | -10% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 80.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 80.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 90.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 299 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 214 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 484 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 12.1 ug | — | |
| Vitamin K1 — Phylloquinone | 0.200 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.076 g | — | |
| SFA 16:0 (Palmitic acid) | 1.27 g | — | |
| SFA 18:0 (Stearic acid) | 0.105 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.374 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.13 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.111 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.041 g | — | |
| Fatty acids, total polyunsaturated | 2.66 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.029 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.012 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.181 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.983 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.082 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.36 g | — | |
| Tryptophan (EAA) | 0.293 g | — | |
| Threonine (EAA) | 1.02 g | — | |
| Isoleucine (EAA, BCAA) | 1.14 g | — | |
| Leucine (EAA, BCAA) | 1.96 g | — | |
| Lysine (EAA) | 1.70 g | — | |
| Methionine (EAA) | 0.553 g | — | |
| Cystine (conditionally essential) | 0.389 g | — | |
| Phenylalanine (EAA) | 1.09 g | — | |
| Tyrosine (conditionally essential) | 1.12 g | — | |
| Valine (EAA, BCAA) | 1.31 g | — | |
| Arginine (conditionally essential) | 1.28 g | — | |
| Histidine (EAA) | 0.607 g | — | |
| Alanine | 1.43 g | — | |
| Aspartic acid | 1.79 g | — | |
| Glutamic acid | 2.67 g | — | |
| Glycine (conditionally essential) | 0.650 g | — | |
| Proline (conditionally essential) | 1.19 g | — | |
| Serine | 0.975 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.
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