Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, trout, rainbow, farmed, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 141
Cod —
Protein (g)
Fish 19.9
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 6.18
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, trout, rainbow, farmed, raw — 19.9g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, trout, rainbow, farmed, raw 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 | 141 kcal | — | |
| Macronutrients | |||
| Water | 73.8 g | 83.5 g | -12% |
| Protein | 19.9 g | 14.2 g | +40% |
| Total lipid (fat) | 6.18 g | 0.216 g | +2761% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.38 g | — | |
| Fatty acids, total monounsaturated | 1.98 g | — | |
| Fatty acids, total trans | 0.047 g | — | |
| Cholesterol | 59.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.90 mg | — | |
| Thiamin (Vitamin B1) | 0.120 mg | — | |
| Riboflavin (Vitamin B2) | 0.090 mg | — | |
| Niacin (Vitamin B3) | 5.57 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.67 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.340 mg | — | |
| Biotin (Vitamin B7) | 11.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 65.0 mg | — | |
| Vitamin B-12 — Cobalamin | 4.30 ug | 0.586 ug | +634% |
| Vitamin A, RAE | 84.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.34 mg | — | |
| Vitamin D (D2 + D3) | 15.9 ug | — | |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 9.01 mg | +177% |
| Iron, Fe | 0.310 mg | 0 mg | |
| Magnesium, Mg | 25.0 mg | 17.9 mg | +40% |
| Phosphorus, P | 226 mg | 279 mg | -19% |
| Potassium, K | 377 mg | 192 mg | +96% |
| Sodium, Na | 51.0 mg | 354 mg | -86% |
| Zinc, Zn | 0.450 mg | 0.269 mg | +67% |
| Copper, Cu | 0.046 mg | 0.009 mg | +434% |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | 23.6 ug | 22.3 ug | +6% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 589 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.21 g | 1.53 g | -21% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 84.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 280 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 635 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 15.9 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) | 0.004 g | — | |
| SFA 14:0 (Myristic acid) | 0.182 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | — | |
| SFA 16:0 (Palmitic acid) | 0.928 g | — | |
| SFA 17:0 (Margaric acid) | 0.013 g | — | |
| SFA 18:0 (Stearic acid) | 0.229 g | — | |
| SFA 20:0 (Arachidic acid) | 0.008 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.005 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.340 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.335 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.37 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.35 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.222 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.018 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.017 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.017 g | — | |
| Fatty acids, total polyunsaturated | 1.51 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.492 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.466 g | — | |
| PUFA 18:2 CLAs | 0.008 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.067 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.059 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.008 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.040 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.027 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.007 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.020 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.043 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.217 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.007 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.091 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.516 g | — | |
| Fatty acids, total trans-monoenoic | 0.028 g | — | |
| TFA 16:1 t | 0.006 g | — | |
| TFA 18:1 t | 0.021 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.019 g | — | |
| Fatty acids, total trans-polyenoic | 0.019 g | — | |
| Tryptophan (EAA) | 0.234 g | — | |
| Threonine (EAA) | 0.915 g | — | |
| Isoleucine (EAA, BCAA) | 0.962 g | — | |
| Leucine (EAA, BCAA) | 1.70 g | — | |
| Lysine (EAA) | 1.92 g | — | |
| Methionine (EAA) | 0.618 g | — | |
| Cystine (conditionally essential) | 0.224 g | — | |
| Phenylalanine (EAA) | 0.815 g | — | |
| Tyrosine (conditionally essential) | 0.704 g | — | |
| Valine (EAA, BCAA) | 1.08 g | — | |
| Arginine (conditionally essential) | 1.25 g | — | |
| Histidine (EAA) | 0.614 g | — | |
| Alanine | 1.26 g | — | |
| Aspartic acid | 2.14 g | — | |
| Glutamic acid | 3.12 g | — | |
| Glycine (conditionally essential) | 1.00 g | — | |
| Proline (conditionally essential) | 0.738 g | — | |
| Serine | 0.851 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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