Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, salmon, coho, farmed, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 160
Cod —
Protein (g)
Fish 21.3
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 7.67
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, salmon, coho, farmed, raw — 21.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, salmon, coho, farmed, 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 | 160 kcal | — | |
| Macronutrients | |||
| Water | 70.5 g | 83.5 g | -16% |
| Protein | 21.3 g | 14.2 g | +50% |
| Total lipid (fat) | 7.67 g | 0.216 g | +3451% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.82 g | — | |
| Fatty acids, total monounsaturated | 3.33 g | — | |
| Cholesterol | 51.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.10 mg | — | |
| Thiamin (Vitamin B1) | 0.090 mg | — | |
| Riboflavin (Vitamin B2) | 0.110 mg | — | |
| Niacin (Vitamin B3) | 6.81 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.14 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.660 mg | — | |
| Biotin (Vitamin B7) | 13.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.67 ug | 0.586 ug | +356% |
| Vitamin A, RAE | 56.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 9.01 mg | +33% |
| Iron, Fe | 0.340 mg | 0 mg | |
| Magnesium, Mg | 31.0 mg | 17.9 mg | +73% |
| Phosphorus, P | 292 mg | 279 mg | +5% |
| Potassium, K | 450 mg | 192 mg | +134% |
| Sodium, Na | 47.0 mg | 354 mg | -87% |
| Zinc, Zn | 0.430 mg | 0.269 mg | +60% |
| Copper, Cu | 0.048 mg | 0.009 mg | +457% |
| Manganese, Mn | 0.012 mg | 0 mg | |
| Selenium, Se | 12.6 ug | 22.3 ug | -43% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 669 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.30 g | 1.53 g | -15% |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | — | |
| Retinol | 56.0 ug | — | |
| Vitamin A, IU | 188 IU | — | |
| SFA 14:0 (Myristic acid) | 0.287 g | — | |
| SFA 16:0 (Palmitic acid) | 1.09 g | — | |
| SFA 18:0 (Stearic acid) | 0.312 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.446 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.72 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.507 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.585 g | — | |
| Fatty acids, total polyunsaturated | 1.86 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.349 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.075 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.112 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.095 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.385 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.821 g | — | |
| Tryptophan (EAA) | 0.238 g | — | |
| Threonine (EAA) | 0.932 g | — | |
| Isoleucine (EAA, BCAA) | 0.980 g | — | |
| Leucine (EAA, BCAA) | 1.73 g | — | |
| Lysine (EAA) | 1.95 g | — | |
| Methionine (EAA) | 0.629 g | — | |
| Cystine (conditionally essential) | 0.228 g | — | |
| Phenylalanine (EAA) | 0.830 g | — | |
| Tyrosine (conditionally essential) | 0.718 g | — | |
| Valine (EAA, BCAA) | 1.10 g | — | |
| Arginine (conditionally essential) | 1.27 g | — | |
| Histidine (EAA) | 0.626 g | — | |
| Alanine | 1.29 g | — | |
| Aspartic acid | 2.18 g | — | |
| Glutamic acid | 3.17 g | — | |
| Glycine (conditionally essential) | 1.02 g | — | |
| Proline (conditionally essential) | 0.752 g | — | |
| Serine | 0.868 g | — | |
* 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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