Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, salmon, pink, canned, without salt, solids with bone and liquid is higher in more vitamins & minerals
Calories (kcal)
Fish 139
Cod —
Protein (g)
Fish 19.8
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 6.05
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, salmon, pink, canned, without salt, solids with bone and liquid — 19.8g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, salmon, pink, canned, without salt, solids with bone and liquid 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 | 139 kcal | — | |
| Macronutrients | |||
| Water | 70.0 g | 83.5 g | -16% |
| Protein | 19.8 g | 14.2 g | +39% |
| Total lipid (fat) | 6.05 g | 0.216 g | +2701% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.53 g | — | |
| Fatty acids, total monounsaturated | 1.83 g | — | |
| Cholesterol | 55.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.023 mg | — | |
| Riboflavin (Vitamin B2) | 0.186 mg | — | |
| Niacin (Vitamin B3) | 6.54 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.550 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.300 mg | — | |
| Biotin (Vitamin B7) | 15.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 4.40 ug | 0.586 ug | +651% |
| Vitamin A, RAE | 17.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 213 mg | 9.01 mg | +2263% |
| Iron, Fe | 0.840 mg | 0 mg | |
| Magnesium, Mg | 34.0 mg | 17.9 mg | +90% |
| Phosphorus, P | 329 mg | 279 mg | +18% |
| Potassium, K | 326 mg | 192 mg | +70% |
| Sodium, Na | 75.0 mg | 354 mg | -79% |
| Zinc, Zn | 0.920 mg | 0.269 mg | +242% |
| Copper, Cu | 0.102 mg | 0.009 mg | +1085% |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 33.2 ug | 22.3 ug | +49% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 582 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.38 g | 1.53 g | -10% |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | — | |
| Retinol | 17.0 ug | — | |
| Vitamin A, IU | 55.0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.048 g | — | |
| SFA 16:0 (Palmitic acid) | 1.35 g | — | |
| SFA 18:0 (Stearic acid) | 0.135 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.466 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.07 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.272 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.018 g | — | |
| Fatty acids, total polyunsaturated | 2.05 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.058 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.058 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.135 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.077 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.845 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.048 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.806 g | — | |
| Tryptophan (EAA) | 0.222 g | — | |
| Threonine (EAA) | 0.867 g | — | |
| Isoleucine (EAA, BCAA) | 0.912 g | — | |
| Leucine (EAA, BCAA) | 1.61 g | — | |
| Lysine (EAA) | 1.82 g | — | |
| Methionine (EAA) | 0.586 g | — | |
| Cystine (conditionally essential) | 0.212 g | — | |
| Phenylalanine (EAA) | 0.772 g | — | |
| Tyrosine (conditionally essential) | 0.668 g | — | |
| Valine (EAA, BCAA) | 1.02 g | — | |
| Arginine (conditionally essential) | 1.18 g | — | |
| Histidine (EAA) | 0.582 g | — | |
| Alanine | 1.20 g | — | |
| Aspartic acid | 2.03 g | — | |
| Glutamic acid | 2.95 g | — | |
| Glycine (conditionally essential) | 0.950 g | — | |
| Proline (conditionally essential) | 0.699 g | — | |
| Serine | 0.807 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, pink, canned, without salt, solids with bone and liquid nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +2263% in Fish, salmon, pink, canned, without salt, solids with bone and liquid Copper, Cu +1085% in Fish, salmon, pink, canned, without salt, solids with bone and liquid Vitamin B-12 — Cobalamin +651% in Fish, salmon, pink, canned, without salt, solids with bone and liquid Zinc, Zn +242% in Fish, salmon, pink, canned, without salt, solids with bone and liquid
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