Fish vs Cod
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Fish, salmon, Atlantic, farm raised, raw is higher in more vitamins & minerals
Calories (kcal)
Fish —
Cod —
Protein (g)
Fish 20.3
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 13.1
Cod 0.216
Fiber (g)
Fish —
Cod —
Quick answers
Which has more protein?
Fish, salmon, Atlantic, farm raised, raw — 20.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, salmon, Atlantic, farm raised, 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 65.8 g | 83.5 g | -21% |
| Protein | 20.3 g | 14.2 g | +43% |
| Total lipid (fat) | 13.1 g | 0.216 g | +5969% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.28 g | — | |
| Fatty acids, total monounsaturated | 5.01 g | — | |
| Cholesterol | 62.1 mg | — | |
| Vitamins | |||
| Vitamin B-12 — Cobalamin | 5.70 ug | 0.586 ug | +872% |
| Minerals | |||
| Calcium, Ca | 9.42 mg | 9.01 mg | +5% |
| Iron, Fe | 0.259 mg | 0 mg | |
| Magnesium, Mg | 25.4 mg | 17.9 mg | +42% |
| Phosphorus, P | 230 mg | 279 mg | -17% |
| Potassium, K | 378 mg | 192 mg | +97% |
| Sodium, Na | 49.5 mg | 354 mg | -86% |
| Zinc, Zn | 0.339 mg | 0.269 mg | +26% |
| Copper, Cu | 0.025 mg | 0.009 mg | +187% |
| Manganese, Mn | 0 mg | 0 mg | = |
| Selenium, Se | 22.8 ug | 22.3 ug | +2% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 197 kcal | 61 kcal | +224% |
| Energy (Atwater Specific Factors) | 203 kcal | — | |
| Nitrogen | 3.25 g | 2.27 g | +43% |
| Ash | 1.22 g | 1.53 g | -20% |
| Iodine, I | 3.24 ug | — | |
| Betaine | 3.00 mg | — | |
| Retinol | 2.15 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) | 0.006 g | — | |
| SFA 14:0 (Myristic acid) | 0.242 g | — | |
| SFA 16:0 (Palmitic acid) | 1.43 g | — | |
| SFA 18:0 (Stearic acid) | 0.465 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.08 g | — | |
| Fatty acids, total polyunsaturated | 4.06 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.15 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.541 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.318 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.166 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.585 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | 43.0 mg | — | |
| Choline from phosphatidylcholine | 22.0 mg | — | |
| Choline from phosphocholine | 1.00 mg | — | |
| Choline from sphingomyelin | 3.00 mg | — | |
| Free Choline | 9.90 mg | — | |
| Total Choline | 79.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 3.20 mcg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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