Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, salmon, sockeye, canned, without salt, drained solids with bone is higher in more vitamins & minerals
Calories (kcal)
Fish 153
Cod —
Protein (g)
Fish 20.5
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 7.31
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, salmon, sockeye, canned, without salt, drained solids with bone — 20.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, salmon, sockeye, canned, without salt, drained solids with bone 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 | 153 kcal | — | |
| Macronutrients | |||
| Water | 68.7 g | 83.5 g | -18% |
| Protein | 20.5 g | 14.2 g | +44% |
| Total lipid (fat) | 7.31 g | 0.216 g | +3284% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.64 g | — | |
| Fatty acids, total monounsaturated | 2.78 g | — | |
| Cholesterol | 44.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.016 mg | — | |
| Riboflavin (Vitamin B2) | 0.193 mg | — | |
| Niacin (Vitamin B3) | 5.48 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.550 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.300 mg | — | |
| Biotin (Vitamin B7) | 10.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.300 ug | 0.586 ug | -49% |
| Vitamin A, RAE | 53.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 239 mg | 9.01 mg | +2552% |
| Iron, Fe | 1.06 mg | 0 mg | |
| Magnesium, Mg | 29.0 mg | 17.9 mg | +62% |
| Phosphorus, P | 326 mg | 279 mg | +17% |
| Potassium, K | 377 mg | 192 mg | +96% |
| Sodium, Na | 75.0 mg | 354 mg | -79% |
| Zinc, Zn | 1.02 mg | 0.269 mg | +280% |
| Copper, Cu | 0.084 mg | 0.009 mg | +876% |
| Manganese, Mn | 0.030 mg | 0 mg | |
| Selenium, Se | 35.4 ug | 22.3 ug | +59% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 640 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 2.70 g | 1.53 g | +76% |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | — | |
| Retinol | 53.0 ug | — | |
| Vitamin A, IU | 176 IU | — | |
| SFA 14:0 (Myristic acid) | 0.359 g | — | |
| SFA 16:0 (Palmitic acid) | 1.08 g | — | |
| SFA 18:0 (Stearic acid) | 0.205 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.406 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.45 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.918 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.387 g | — | |
| Fatty acids, total polyunsaturated | 2.28 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.085 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.090 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.106 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.374 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.492 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.077 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.664 g | — | |
| Tryptophan (EAA) | 0.229 g | — | |
| Threonine (EAA) | 0.897 g | — | |
| Isoleucine (EAA, BCAA) | 0.943 g | — | |
| Leucine (EAA, BCAA) | 1.66 g | — | |
| Lysine (EAA) | 1.88 g | — | |
| Methionine (EAA) | 0.606 g | — | |
| Cystine (conditionally essential) | 0.219 g | — | |
| Phenylalanine (EAA) | 0.799 g | — | |
| Tyrosine (conditionally essential) | 0.691 g | — | |
| Valine (EAA, BCAA) | 1.05 g | — | |
| Arginine (conditionally essential) | 1.23 g | — | |
| Histidine (EAA) | 0.603 g | — | |
| Alanine | 1.24 g | — | |
| Aspartic acid | 2.10 g | — | |
| Glutamic acid | 3.06 g | — | |
| Glycine (conditionally essential) | 0.983 g | — | |
| Proline (conditionally essential) | 0.724 g | — | |
| Serine | 0.835 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, sockeye, canned, without salt, drained solids with bone nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +2552% in Fish, salmon, sockeye, canned, without salt, drained solids with bone Copper, Cu +876% in Fish, salmon, sockeye, canned, without salt, drained solids with bone Zinc, Zn +280% in Fish, salmon, sockeye, canned, without salt, drained solids with bone Potassium, K +96% in Fish, salmon, sockeye, canned, without salt, drained solids with bone
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