Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, sea bass, mixed species, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 124
Cod —
Protein (g)
Fish 23.6
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 2.56
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, sea bass, mixed species, cooked, dry heat — 23.6g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, sea bass, mixed species, cooked, dry heat 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 | 124 kcal | — | |
| Macronutrients | |||
| Water | 72.1 g | 83.5 g | -14% |
| Protein | 23.6 g | 14.2 g | +66% |
| Total lipid (fat) | 2.56 g | 0.216 g | +1085% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.655 g | — | |
| Fatty acids, total monounsaturated | 0.544 g | — | |
| Cholesterol | 53.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.130 mg | — | |
| Riboflavin (Vitamin B2) | 0.150 mg | — | |
| Niacin (Vitamin B3) | 1.90 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.870 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.460 mg | — | |
| Biotin (Vitamin B7) | 6.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.300 ug | 0.586 ug | -49% |
| Vitamin A, RAE | 64.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 9.01 mg | +44% |
| Iron, Fe | 0.370 mg | 0 mg | |
| Magnesium, Mg | 53.0 mg | 17.9 mg | +196% |
| Phosphorus, P | 248 mg | 279 mg | -11% |
| Potassium, K | 328 mg | 192 mg | +71% |
| Sodium, Na | 87.0 mg | 354 mg | -75% |
| Zinc, Zn | 0.520 mg | 0.269 mg | +94% |
| Copper, Cu | 0.024 mg | 0.009 mg | +179% |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 519 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.40 g | 1.53 g | -8% |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | — | |
| Retinol | 64.0 ug | — | |
| Vitamin A, IU | 213 IU | — | |
| SFA 14:0 (Myristic acid) | 0.063 g | — | |
| SFA 16:0 (Palmitic acid) | 0.413 g | — | |
| SFA 18:0 (Stearic acid) | 0.177 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.167 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.377 g | — | |
| Fatty acids, total polyunsaturated | 0.953 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.031 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.059 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.206 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.097 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.556 g | — | |
| Tryptophan (EAA) | 0.265 g | — | |
| Threonine (EAA) | 1.04 g | — | |
| Isoleucine (EAA, BCAA) | 1.09 g | — | |
| Leucine (EAA, BCAA) | 1.92 g | — | |
| Lysine (EAA) | 2.17 g | — | |
| Methionine (EAA) | 0.699 g | — | |
| Cystine (conditionally essential) | 0.253 g | — | |
| Phenylalanine (EAA) | 0.923 g | — | |
| Tyrosine (conditionally essential) | 0.798 g | — | |
| Valine (EAA, BCAA) | 1.22 g | — | |
| Arginine (conditionally essential) | 1.41 g | — | |
| Histidine (EAA) | 0.696 g | — | |
| Alanine | 1.43 g | — | |
| Aspartic acid | 2.42 g | — | |
| Glutamic acid | 3.53 g | — | |
| Glycine (conditionally essential) | 1.13 g | — | |
| Proline (conditionally essential) | 0.836 g | — | |
| Serine | 0.964 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, sea bass, mixed species, cooked, dry heat nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
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