Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, salmon, coho, wild, cooked, moist heat is higher in more vitamins & minerals
Calories (kcal)
Fish 184
Cod —
Protein (g)
Fish 27.4
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 7.50
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, salmon, coho, wild, cooked, moist heat — 27.4g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, salmon, coho, wild, cooked, moist 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 | 184 kcal | — | |
| Macronutrients | |||
| Water | 65.4 g | 83.5 g | -22% |
| Protein | 27.4 g | 14.2 g | +93% |
| Total lipid (fat) | 7.50 g | 0.216 g | +3372% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.60 g | — | |
| Fatty acids, total monounsaturated | 2.70 g | — | |
| Cholesterol | 57.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | — | |
| Thiamin (Vitamin B1) | 0.115 mg | — | |
| Riboflavin (Vitamin B2) | 0.159 mg | — | |
| Niacin (Vitamin B3) | 7.78 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.834 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.556 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 4.48 ug | 0.586 ug | +665% |
| Vitamin A, RAE | 32.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 9.01 mg | +410% |
| Iron, Fe | 0.710 mg | 0 mg | |
| Magnesium, Mg | 35.0 mg | 17.9 mg | +96% |
| Phosphorus, P | 298 mg | 279 mg | +7% |
| Potassium, K | 455 mg | 192 mg | +137% |
| Sodium, Na | 53.0 mg | 354 mg | -85% |
| Zinc, Zn | 0.520 mg | 0.269 mg | +94% |
| Copper, Cu | 0.065 mg | 0.009 mg | +655% |
| Manganese, Mn | 0.018 mg | 0 mg | |
| Selenium, Se | 46.2 ug | 22.3 ug | +107% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 770 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.53 g | 1.53 g | = |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Retinol | 32.0 ug | — | |
| Vitamin A, IU | 108 IU | — | |
| SFA 14:0 (Myristic acid) | 0.334 g | — | |
| SFA 16:0 (Palmitic acid) | 0.950 g | — | |
| SFA 18:0 (Stearic acid) | 0.262 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.640 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.52 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.316 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.185 g | — | |
| Fatty acids, total polyunsaturated | 2.52 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.260 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.199 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.150 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.169 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.543 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.294 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.831 g | — | |
| Tryptophan (EAA) | 0.306 g | — | |
| Threonine (EAA) | 1.20 g | — | |
| Isoleucine (EAA, BCAA) | 1.26 g | — | |
| Leucine (EAA, BCAA) | 2.22 g | — | |
| Lysine (EAA) | 2.51 g | — | |
| Methionine (EAA) | 0.810 g | — | |
| Cystine (conditionally essential) | 0.293 g | — | |
| Phenylalanine (EAA) | 1.07 g | — | |
| Tyrosine (conditionally essential) | 0.924 g | — | |
| Valine (EAA, BCAA) | 1.41 g | — | |
| Arginine (conditionally essential) | 1.64 g | — | |
| Histidine (EAA) | 0.806 g | — | |
| Alanine | 1.65 g | — | |
| Aspartic acid | 2.80 g | — | |
| Glutamic acid | 4.09 g | — | |
| Glycine (conditionally essential) | 1.31 g | — | |
| Proline (conditionally essential) | 0.968 g | — | |
| Serine | 1.12 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, coho, wild, cooked, moist heat nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
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