Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, sardine, Atlantic, canned in oil, drained solids with bone is higher in more vitamins & minerals
Calories (kcal)
Fish 208
Cod —
Protein (g)
Fish 24.6
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 11.4
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, sardine, Atlantic, canned in oil, drained solids with bone — 24.6g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, sardine, Atlantic, canned in oil, 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 | 208 kcal | — | |
| Macronutrients | |||
| Water | 59.6 g | 83.5 g | -29% |
| Protein | 24.6 g | 14.2 g | +73% |
| Total lipid (fat) | 11.4 g | 0.216 g | +5201% |
| 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 | 3.87 g | — | |
| Cholesterol | 142 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.080 mg | — | |
| Riboflavin (Vitamin B2) | 0.227 mg | — | |
| Niacin (Vitamin B3) | 5.24 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.642 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.167 mg | — | |
| Biotin (Vitamin B7) | 10.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 75.0 mg | — | |
| Vitamin B-12 — Cobalamin | 8.94 ug | 0.586 ug | +1426% |
| Vitamin A, RAE | 32.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.04 mg | — | |
| Vitamin D (D2 + D3) | 4.80 ug | — | |
| Minerals | |||
| Calcium, Ca | 382 mg | 9.01 mg | +4138% |
| Iron, Fe | 2.92 mg | 0 mg | |
| Magnesium, Mg | 39.0 mg | 17.9 mg | +118% |
| Phosphorus, P | 490 mg | 279 mg | +76% |
| Potassium, K | 397 mg | 192 mg | +106% |
| Sodium, Na | 307 mg | 354 mg | -13% |
| Zinc, Zn | 1.31 mg | 0.269 mg | +388% |
| Copper, Cu | 0.186 mg | 0.009 mg | +2060% |
| Manganese, Mn | 0.108 mg | 0 mg | |
| Selenium, Se | 52.7 ug | 22.3 ug | +136% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 871 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 3.38 g | 1.53 g | +121% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 32.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 108 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 193 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.80 ug | — | |
| Vitamin K1 — Phylloquinone | 2.60 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.192 g | — | |
| SFA 16:0 (Palmitic acid) | 0.993 g | — | |
| SFA 18:0 (Stearic acid) | 0.343 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.220 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.14 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.423 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.08 g | — | |
| Fatty acids, total polyunsaturated | 5.15 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.54 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.498 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.125 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.473 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.509 g | — | |
| Tryptophan (EAA) | 0.276 g | — | |
| Threonine (EAA) | 1.08 g | — | |
| Isoleucine (EAA, BCAA) | 1.13 g | — | |
| Leucine (EAA, BCAA) | 2.00 g | — | |
| Lysine (EAA) | 2.26 g | — | |
| Methionine (EAA) | 0.729 g | — | |
| Cystine (conditionally essential) | 0.264 g | — | |
| Phenylalanine (EAA) | 0.961 g | — | |
| Tyrosine (conditionally essential) | 0.831 g | — | |
| Valine (EAA, BCAA) | 1.27 g | — | |
| Arginine (conditionally essential) | 1.47 g | — | |
| Histidine (EAA) | 0.725 g | — | |
| Alanine | 1.49 g | — | |
| Aspartic acid | 2.52 g | — | |
| Glutamic acid | 3.67 g | — | |
| Glycine (conditionally essential) | 1.18 g | — | |
| Proline (conditionally essential) | 0.870 g | — | |
| Serine | 1.00 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 19.0 mg | — | |
| Purine, guanine | 95.0 mg | — | |
| Purine, hypoxanthine | 30.0 mg | — | |
| Purine, xanthine | 255 mg | — | |
| Purines, total | 399 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Fish, sardine, Atlantic, canned in oil, drained solids with bone nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +4138% in Fish, sardine, Atlantic, canned in oil, drained solids with bone Copper, Cu +2060% in Fish, sardine, Atlantic, canned in oil, drained solids with bone Vitamin B-12 — Cobalamin +1426% in Fish, sardine, Atlantic, canned in oil, drained solids with bone Zinc, Zn +388% in Fish, sardine, Atlantic, canned in oil, drained solids with bone
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