Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, surimi is higher in more vitamins & minerals
Calories (kcal)
Fish 99
Cod —
Protein (g)
Fish 15.2
Cod 14.2
Carbs (g)
Fish 6.85
Cod 0.524
Fat (g)
Fish 0.900
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, surimi — 15.2g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, surimi 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 | 99 kcal | — | |
| Macronutrients | |||
| Water | 76.3 g | 83.5 g | -9% |
| Protein | 15.2 g | 14.2 g | +7% |
| Total lipid (fat) | 0.900 g | 0.216 g | +317% |
| Carbohydrate, by difference | 6.85 g | 0.524 g | +1207% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.191 g | — | |
| Fatty acids, total monounsaturated | 0.149 g | — | |
| Cholesterol | 30.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.020 mg | — | |
| Riboflavin (Vitamin B2) | 0.021 mg | — | |
| Niacin (Vitamin B3) | 0.220 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.070 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.030 mg | — | |
| Biotin (Vitamin B7) | 2.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.60 ug | 0.586 ug | +173% |
| Vitamin A, RAE | 20.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.630 mg | — | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 9.01 mg | = |
| Iron, Fe | 0.260 mg | 0 mg | |
| Magnesium, Mg | 43.0 mg | 17.9 mg | +140% |
| Phosphorus, P | 282 mg | 279 mg | +1% |
| Potassium, K | 112 mg | 192 mg | -42% |
| Sodium, Na | 143 mg | 354 mg | -60% |
| Zinc, Zn | 0.330 mg | 0.269 mg | +23% |
| Copper, Cu | 0.032 mg | 0.009 mg | +272% |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | 28.1 ug | 22.3 ug | +26% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 414 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 0.720 g | 1.53 g | -53% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Retinol | 20.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 67.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 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) | 0.012 g | — | |
| SFA 16:0 (Palmitic acid) | 0.147 g | — | |
| SFA 18:0 (Stearic acid) | 0.032 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.106 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.007 g | — | |
| Fatty acids, total polyunsaturated | 0.443 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.010 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.014 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.157 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.014 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.241 g | — | |
| Tryptophan (EAA) | 0.092 g | — | |
| Threonine (EAA) | 0.734 g | — | |
| Isoleucine (EAA, BCAA) | 0.709 g | — | |
| Leucine (EAA, BCAA) | 1.20 g | — | |
| Lysine (EAA) | 1.39 g | — | |
| Methionine (EAA) | 0.515 g | — | |
| Cystine (conditionally essential) | 0.163 g | — | |
| Phenylalanine (EAA) | 0.595 g | — | |
| Tyrosine (conditionally essential) | 0.612 g | — | |
| Valine (EAA, BCAA) | 0.770 g | — | |
| Arginine (conditionally essential) | 1.01 g | — | |
| Histidine (EAA) | 0.350 g | — | |
| Alanine | 0.891 g | — | |
| Aspartic acid | 1.52 g | — | |
| Glutamic acid | 2.40 g | — | |
| Glycine (conditionally essential) | 0.588 g | — | |
| Proline (conditionally essential) | 0.566 g | — | |
| Serine | 0.663 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* 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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