Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, shad, american, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 252
Cod —
Protein (g)
Fish 21.7
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 17.6
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, shad, american, cooked, dry heat — 21.7g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, shad, american, 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 | 252 kcal | — | |
| Macronutrients | |||
| Water | 59.2 g | 83.5 g | -29% |
| Protein | 21.7 g | 14.2 g | +53% |
| Total lipid (fat) | 17.6 g | 0.216 g | +8071% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Cholesterol | 96.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.183 mg | — | |
| Riboflavin (Vitamin B2) | 0.308 mg | — | |
| Niacin (Vitamin B3) | 10.8 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.865 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.462 mg | — | |
| Biotin (Vitamin B7) | 17.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.140 ug | 0.586 ug | -76% |
| Vitamin A, RAE | 36.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 60.0 mg | 9.01 mg | +566% |
| Iron, Fe | 1.24 mg | 0 mg | |
| Magnesium, Mg | 38.0 mg | 17.9 mg | +113% |
| Phosphorus, P | 349 mg | 279 mg | +25% |
| Potassium, K | 492 mg | 192 mg | +156% |
| Sodium, Na | 65.0 mg | 354 mg | -82% |
| Zinc, Zn | 0.470 mg | 0.269 mg | +75% |
| Copper, Cu | 0.082 mg | 0.009 mg | +852% |
| Manganese, Mn | 0.054 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 1054 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.69 g | 1.53 g | +10% |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | — | |
| Retinol | 36.0 ug | — | |
| Vitamin A, IU | 120 IU | — | |
| Tryptophan (EAA) | 0.243 g | — | |
| Threonine (EAA) | 0.952 g | — | |
| Isoleucine (EAA, BCAA) | 1.00 g | — | |
| Leucine (EAA, BCAA) | 1.76 g | — | |
| Lysine (EAA) | 1.99 g | — | |
| Methionine (EAA) | 0.642 g | — | |
| Cystine (conditionally essential) | 0.233 g | — | |
| Phenylalanine (EAA) | 0.847 g | — | |
| Tyrosine (conditionally essential) | 0.733 g | — | |
| Valine (EAA, BCAA) | 1.12 g | — | |
| Arginine (conditionally essential) | 1.30 g | — | |
| Histidine (EAA) | 0.639 g | — | |
| Alanine | 1.31 g | — | |
| Aspartic acid | 2.22 g | — | |
| Glutamic acid | 3.24 g | — | |
| Glycine (conditionally essential) | 1.04 g | — | |
| Proline (conditionally essential) | 0.767 g | — | |
| Serine | 0.886 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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