Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, salmon, chinook, smoked, (lox), regular is higher in more vitamins & minerals
Calories (kcal)
Fish 117
Cod —
Protein (g)
Fish 18.3
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 4.32
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, salmon, chinook, smoked, (lox), regular — 18.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, salmon, chinook, smoked, (lox), regular 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 | 117 kcal | — | |
| Macronutrients | |||
| Water | 72.0 g | 83.5 g | -14% |
| Protein | 18.3 g | 14.2 g | +29% |
| Total lipid (fat) | 4.32 g | 0.216 g | +1900% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.929 g | — | |
| Fatty acids, total monounsaturated | 2.02 g | — | |
| Cholesterol | 23.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.023 mg | — | |
| Riboflavin (Vitamin B2) | 0.101 mg | — | |
| Niacin (Vitamin B3) | 4.72 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.870 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.278 mg | — | |
| Biotin (Vitamin B7) | 2.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 3.26 ug | 0.586 ug | +456% |
| Vitamin A, RAE | 26.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 9.01 mg | +22% |
| Iron, Fe | 0.850 mg | 0 mg | |
| Magnesium, Mg | 18.0 mg | 17.9 mg | +1% |
| Phosphorus, P | 164 mg | 279 mg | -41% |
| Potassium, K | 175 mg | 192 mg | -9% |
| Sodium, Na | 2000 mg | 354 mg | +465% |
| Zinc, Zn | 0.310 mg | 0.269 mg | +15% |
| Copper, Cu | 0.230 mg | 0.009 mg | +2571% |
| Manganese, Mn | 0.017 mg | 0 mg | |
| Selenium, Se | 38.1 ug | 22.3 ug | +71% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 490 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 2.62 g | 1.53 g | +71% |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Retinol | 26.0 ug | — | |
| Vitamin A, IU | 88.0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.183 g | — | |
| SFA 16:0 (Palmitic acid) | 0.560 g | — | |
| SFA 18:0 (Stearic acid) | 0.186 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.305 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.949 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.468 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.301 g | — | |
| Fatty acids, total polyunsaturated | 0.995 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.472 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.183 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.073 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.267 g | — | |
| Tryptophan (EAA) | 0.205 g | — | |
| Threonine (EAA) | 0.801 g | — | |
| Isoleucine (EAA, BCAA) | 0.842 g | — | |
| Leucine (EAA, BCAA) | 1.49 g | — | |
| Lysine (EAA) | 1.68 g | — | |
| Methionine (EAA) | 0.541 g | — | |
| Cystine (conditionally essential) | 0.196 g | — | |
| Phenylalanine (EAA) | 0.714 g | — | |
| Tyrosine (conditionally essential) | 0.617 g | — | |
| Valine (EAA, BCAA) | 0.942 g | — | |
| Arginine (conditionally essential) | 1.09 g | — | |
| Histidine (EAA) | 0.538 g | — | |
| Alanine | 1.11 g | — | |
| Aspartic acid | 1.87 g | — | |
| Glutamic acid | 2.73 g | — | |
| Glycine (conditionally essential) | 0.878 g | — | |
| Proline (conditionally essential) | 0.646 g | — | |
| Serine | 0.746 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Fish, salmon, chinook, smoked, (lox), regular nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.