Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, salmon, pink, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 127
Cod —
Protein (g)
Fish 20.5
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 4.40
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, salmon, pink, raw — 20.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, salmon, pink, 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 | 127 kcal | — | |
| Macronutrients | |||
| Water | 75.5 g | 83.5 g | -10% |
| Protein | 20.5 g | 14.2 g | +44% |
| Total lipid (fat) | 4.40 g | 0.216 g | +1937% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.810 g | — | |
| Fatty acids, total monounsaturated | 1.35 g | — | |
| Fatty acids, total trans | 0.034 g | — | |
| Cholesterol | 46.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.080 mg | — | |
| Riboflavin (Vitamin B2) | 0.105 mg | — | |
| Niacin (Vitamin B3) | 7.99 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.03 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.611 mg | — | |
| Biotin (Vitamin B7) | 4.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 94.6 mg | — | |
| Vitamin B-12 — Cobalamin | 4.15 ug | 0.586 ug | +608% |
| Vitamin A, RAE | 35.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.400 mg | — | |
| Vitamin D (D2 + D3) | 10.9 ug | — | |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 9.01 mg | -22% |
| Iron, Fe | 0.380 mg | 0 mg | |
| Magnesium, Mg | 27.0 mg | 17.9 mg | +51% |
| Phosphorus, P | 261 mg | 279 mg | -6% |
| Potassium, K | 366 mg | 192 mg | +90% |
| Sodium, Na | 75.0 mg | 354 mg | -79% |
| Zinc, Zn | 0.390 mg | 0.269 mg | +45% |
| Copper, Cu | 0.063 mg | 0.009 mg | +632% |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | 31.4 ug | 22.3 ug | +41% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 532 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.52 g | 1.53 g | -1% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 35.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 117 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 435 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 10.9 ug | — | |
| Vitamin K1 — Phylloquinone | 0.400 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) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.203 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 0.472 g | — | |
| SFA 17:0 (Margaric acid) | 0.010 g | — | |
| SFA 18:0 (Stearic acid) | 0.102 g | — | |
| SFA 20:0 (Arachidic acid) | 0.006 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.003 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.002 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.180 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.175 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.630 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.622 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.449 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.047 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.045 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.034 g | — | |
| Fatty acids, total polyunsaturated | 0.811 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.081 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.057 g | — | |
| PUFA 18:2 CLAs | 0.005 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.047 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.045 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.072 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.018 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.013 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.008 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.004 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.014 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.182 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.001 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.047 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.333 g | — | |
| Fatty acids, total trans-monoenoic | 0.015 g | — | |
| TFA 16:1 t | 0.005 g | — | |
| TFA 18:1 t | 0.009 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.019 g | — | |
| Fatty acids, total trans-polyenoic | 0.019 g | — | |
| Tryptophan (EAA) | 0.221 g | — | |
| Threonine (EAA) | 1.07 g | — | |
| Isoleucine (EAA, BCAA) | 0.954 g | — | |
| Leucine (EAA, BCAA) | 1.56 g | — | |
| Lysine (EAA) | 1.76 g | — | |
| Methionine (EAA) | 0.577 g | — | |
| Cystine (conditionally essential) | 0.159 g | — | |
| Phenylalanine (EAA) | 0.845 g | — | |
| Tyrosine (conditionally essential) | 0.742 g | — | |
| Valine (EAA, BCAA) | 1.10 g | — | |
| Arginine (conditionally essential) | 1.29 g | — | |
| Histidine (EAA) | 0.543 g | — | |
| Alanine | 1.31 g | — | |
| Aspartic acid | 2.58 g | — | |
| Glutamic acid | 2.90 g | — | |
| Glycine (conditionally essential) | 1.26 g | — | |
| Proline (conditionally essential) | 0.867 g | — | |
| Serine | 0.905 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 26.2 mcg | — | |
* 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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