Fish vs Cod
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Fish, salmon, sockeye, wild caught, raw is higher in more vitamins & minerals
Calories (kcal)
Fish —
Cod —
Protein (g)
Fish 22.3
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 4.94
Cod 0.216
Fiber (g)
Fish —
Cod —
Quick answers
Which has more protein?
Fish, salmon, sockeye, wild caught, raw — 22.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, salmon, sockeye, wild caught, 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 72.5 g | 83.5 g | -13% |
| Protein | 22.3 g | 14.2 g | +57% |
| Total lipid (fat) | 4.94 g | 0.216 g | +2185% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.722 g | — | |
| Fatty acids, total monounsaturated | 1.14 g | — | |
| Cholesterol | 59.3 mg | — | |
| Vitamins | |||
| Vitamin B-12 — Cobalamin | 5.16 ug | 0.586 ug | +781% |
| Minerals | |||
| Calcium, Ca | 14.8 mg | 9.01 mg | +65% |
| Iron, Fe | 0.402 mg | 0 mg | |
| Magnesium, Mg | 26.1 mg | 17.9 mg | +46% |
| Phosphorus, P | 226 mg | 279 mg | -19% |
| Potassium, K | 330 mg | 192 mg | +71% |
| Sodium, Na | 53.3 mg | 354 mg | -85% |
| Zinc, Zn | 0.425 mg | 0.269 mg | +58% |
| Copper, Cu | 0.062 mg | 0.009 mg | +615% |
| Manganese, Mn | 0 mg | 0 mg | = |
| Selenium, Se | 30.2 ug | 22.3 ug | +35% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 130 kcal | 61 kcal | +114% |
| Energy (Atwater Specific Factors) | 136 kcal | — | |
| Nitrogen | 3.57 g | 2.27 g | +57% |
| Ash | 1.16 g | 1.53 g | -24% |
| Iodine, I | 18.4 ug | — | |
| Retinol | 42.8 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) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.120 g | — | |
| SFA 16:0 (Palmitic acid) | 0.485 g | — | |
| SFA 18:0 (Stearic acid) | 0.088 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.585 g | — | |
| Fatty acids, total polyunsaturated | 0.710 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.050 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.021 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.211 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.068 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.326 g | — | |
| Purines | |||
| Purine, adenine | 18.5 mg | — | |
| Purine, guanine | 17.5 mg | — | |
| Purine, hypoxanthine | 217 mg | — | |
| Purine, uric acid | 0.281 mg | — | |
| Purine, xanthine | 6.40 mg | — | |
| Purines, total | 260 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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