Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, roughy, orange, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 105
Cod —
Protein (g)
Fish 22.6
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 0.900
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, roughy, orange, cooked, dry heat — 22.6g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, roughy, orange, 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 | 105 kcal | — | |
| Macronutrients | |||
| Water | 67.0 g | 83.5 g | -20% |
| Protein | 22.6 g | 14.2 g | +59% |
| Total lipid (fat) | 0.900 g | 0.216 g | +317% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.034 g | — | |
| Fatty acids, total monounsaturated | 0.439 g | — | |
| Cholesterol | 80.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.045 mg | — | |
| Riboflavin (Vitamin B2) | 0.063 mg | — | |
| Niacin (Vitamin B3) | 1.82 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.056 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.067 mg | — | |
| Biotin (Vitamin B7) | 5.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.470 ug | 0.586 ug | -20% |
| Vitamin A, RAE | 24.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.87 mg | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 9.01 mg | +22% |
| Iron, Fe | 1.13 mg | 0 mg | |
| Magnesium, Mg | 18.0 mg | 17.9 mg | +1% |
| Phosphorus, P | 102 mg | 279 mg | -63% |
| Potassium, K | 181 mg | 192 mg | -6% |
| Sodium, Na | 69.0 mg | 354 mg | -81% |
| Zinc, Zn | 0.320 mg | 0.269 mg | +19% |
| Copper, Cu | 0.075 mg | 0.009 mg | +771% |
| Manganese, Mn | 0.037 mg | 0 mg | |
| Selenium, Se | 88.3 ug | 22.3 ug | +296% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 439 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 0.990 g | 1.53 g | -35% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | — | |
| Betaine | 3.10 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 24.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 80.0 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) | 0.030 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 K1 — Phylloquinone | 1.10 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.005 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.016 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.005 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 (Myristoleic acid) | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.055 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.293 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.066 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.025 g | — | |
| Fatty acids, total polyunsaturated | 0.184 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.057 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.069 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.019 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.006 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.001 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.025 g | — | |
| Tryptophan (EAA) | 0.230 g | — | |
| Threonine (EAA) | 1.03 g | — | |
| Isoleucine (EAA, BCAA) | 1.06 g | — | |
| Leucine (EAA, BCAA) | 1.80 g | — | |
| Lysine (EAA) | 2.09 g | — | |
| Methionine (EAA) | 0.728 g | — | |
| Cystine (conditionally essential) | 0.240 g | — | |
| Phenylalanine (EAA) | 0.869 g | — | |
| Tyrosine (conditionally essential) | 0.799 g | — | |
| Valine (EAA, BCAA) | 1.08 g | — | |
| Arginine (conditionally essential) | 1.45 g | — | |
| Histidine (EAA) | 0.474 g | — | |
| Alanine | 1.26 g | — | |
| Aspartic acid | 2.52 g | — | |
| Glutamic acid | 3.71 g | — | |
| Glycine (conditionally essential) | 0.871 g | — | |
| Proline (conditionally essential) | 0.729 g | — | |
| Serine | 0.936 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 9.30 mg | — | |
| Choline from phosphatidylcholine | 17.0 mg | — | |
| Choline from phosphocholine | 2.30 mg | — | |
| Choline from sphingomyelin | 2.40 mg | — | |
| Free Choline | 18.0 mg | — | |
| Total Choline | 49.0 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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