Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, trout, brook, raw, New York State is higher in more vitamins & minerals
Calories (kcal)
Fish 110
Cod —
Protein (g)
Fish 21.2
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 2.73
Cod 0.216
Fiber (g)
Fish —
Cod —
Quick answers
Which has more protein?
Fish, trout, brook, raw, New York State — 21.2g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, trout, brook, raw, New York State 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 | 110 kcal | — | |
| Macronutrients | |||
| Water | 75.7 g | 83.5 g | -9% |
| Protein | 21.2 g | 14.2 g | +50% |
| Total lipid (fat) | 2.73 g | 0.216 g | +1164% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.595 g | — | |
| Fatty acids, total monounsaturated | 0.815 g | — | |
| Fatty acids, total trans | 0.019 g | — | |
| Cholesterol | 60.0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.137 mg | — | |
| Riboflavin (Vitamin B2) | 0.101 mg | — | |
| Niacin (Vitamin B3) | 5.29 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.273 mg | — | |
| Vitamin B-12 — Cobalamin | 2.77 ug | 0.586 ug | +373% |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 9.01 mg | +177% |
| Iron, Fe | 0.380 mg | 0 mg | |
| Magnesium, Mg | 28.0 mg | 17.9 mg | +57% |
| Phosphorus, P | 246 mg | 279 mg | -12% |
| Potassium, K | 417 mg | 192 mg | +117% |
| Sodium, Na | 45.0 mg | 354 mg | -87% |
| Zinc, Zn | 0.550 mg | 0.269 mg | +105% |
| Copper, Cu | 0.045 mg | 0.009 mg | +423% |
| Manganese, Mn | 0.018 mg | 0 mg | |
| Selenium, Se | — | 22.3 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 458 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.32 g | 1.53 g | -14% |
| 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) | 0.005 g | — | |
| SFA 12:0 (Lauric acid) | 0.006 g | — | |
| SFA 14:0 (Myristic acid) | 0.049 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 0.397 g | — | |
| SFA 17:0 (Margaric acid) | 0.009 g | — | |
| SFA 18:0 (Stearic acid) | 0.113 g | — | |
| SFA 20:0 (Arachidic acid) | 0.004 g | — | |
| SFA 22:0 (Behenic acid) | 0.001 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.006 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.200 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.194 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.009 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.559 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.554 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.032 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.007 g | — | |
| Fatty acids, total polyunsaturated | 0.772 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.214 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.205 g | — | |
| PUFA 18:2 CLAs | 0.003 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.052 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.049 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.013 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.013 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.024 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.005 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.019 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.090 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.069 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.013 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.033 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.252 g | — | |
| Fatty acids, total trans-monoenoic | 0.011 g | — | |
| TFA 16:1 t | 0.006 g | — | |
| TFA 18:1 t | 0.005 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.006 g | — | |
| Fatty acids, total trans-polyenoic | 0.008 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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