Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, seatrout, mixed species, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 133
Cod —
Protein (g)
Fish 21.5
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 4.63
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, seatrout, mixed species, cooked, dry heat — 21.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, seatrout, 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 | 133 kcal | — | |
| Macronutrients | |||
| Water | 71.9 g | 83.5 g | -14% |
| Protein | 21.5 g | 14.2 g | +51% |
| Total lipid (fat) | 4.63 g | 0.216 g | +2044% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.29 g | — | |
| Fatty acids, total monounsaturated | 1.13 g | — | |
| Cholesterol | 106 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.069 mg | — | |
| Riboflavin (Vitamin B2) | 0.207 mg | — | |
| Niacin (Vitamin B3) | 2.92 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.865 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.462 mg | — | |
| Biotin (Vitamin B7) | 6.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 3.46 ug | 0.586 ug | +490% |
| Vitamin A, RAE | 35.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 9.01 mg | +144% |
| Iron, Fe | 0.350 mg | 0 mg | |
| Magnesium, Mg | 40.0 mg | 17.9 mg | +124% |
| Phosphorus, P | 321 mg | 279 mg | +15% |
| Potassium, K | 437 mg | 192 mg | +127% |
| Sodium, Na | 74.0 mg | 354 mg | -79% |
| Zinc, Zn | 0.580 mg | 0.269 mg | +116% |
| Copper, Cu | 0.038 mg | 0.009 mg | +341% |
| Manganese, Mn | 0.019 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 556 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.62 g | 1.53 g | +6% |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | — | |
| Retinol | 35.0 ug | — | |
| Vitamin A, IU | 115 IU | — | |
| SFA 14:0 (Myristic acid) | 0.095 g | — | |
| SFA 16:0 (Palmitic acid) | 0.820 g | — | |
| SFA 18:0 (Stearic acid) | 0.214 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.464 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.602 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.064 g | — | |
| Fatty acids, total polyunsaturated | 0.929 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.088 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.005 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.010 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.247 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.211 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.097 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.265 g | — | |
| Tryptophan (EAA) | 0.240 g | — | |
| Threonine (EAA) | 0.941 g | — | |
| Isoleucine (EAA, BCAA) | 0.989 g | — | |
| Leucine (EAA, BCAA) | 1.74 g | — | |
| Lysine (EAA) | 1.97 g | — | |
| Methionine (EAA) | 0.635 g | — | |
| Cystine (conditionally essential) | 0.230 g | — | |
| Phenylalanine (EAA) | 0.838 g | — | |
| Tyrosine (conditionally essential) | 0.725 g | — | |
| Valine (EAA, BCAA) | 1.11 g | — | |
| Arginine (conditionally essential) | 1.28 g | — | |
| Histidine (EAA) | 0.632 g | — | |
| Alanine | 1.30 g | — | |
| Aspartic acid | 2.20 g | — | |
| Glutamic acid | 3.20 g | — | |
| Glycine (conditionally essential) | 1.03 g | — | |
| Proline (conditionally essential) | 0.759 g | — | |
| Serine | 0.876 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, seatrout, mixed species, cooked, dry heat nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
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