Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, tuna, fresh, yellowfin, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 109
Cod —
Protein (g)
Fish 24.4
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 0.490
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, tuna, fresh, yellowfin, raw — 24.4g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, tuna, fresh, yellowfin, 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 | 109 kcal | — | |
| Macronutrients | |||
| Water | 74.0 g | 83.5 g | -11% |
| Protein | 24.4 g | 14.2 g | +72% |
| Total lipid (fat) | 0.490 g | 0.216 g | +127% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.172 g | — | |
| Fatty acids, total monounsaturated | 0.116 g | — | |
| Fatty acids, total trans | 0.016 g | — | |
| Cholesterol | 39.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.118 mg | — | |
| Riboflavin (Vitamin B2) | 0.115 mg | — | |
| Niacin (Vitamin B3) | 18.5 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.280 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.933 mg | — | |
| Biotin (Vitamin B7) | 2.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 65.0 mg | — | |
| Vitamin B-12 — Cobalamin | 2.08 ug | 0.586 ug | +255% |
| Vitamin A, RAE | 18.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.240 mg | — | |
| Vitamin D (D2 + D3) | 1.70 ug | — | |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 9.01 mg | -56% |
| Iron, Fe | 0.770 mg | 0 mg | |
| Magnesium, Mg | 35.0 mg | 17.9 mg | +96% |
| Phosphorus, P | 278 mg | 279 mg | = |
| Potassium, K | 441 mg | 192 mg | +129% |
| Sodium, Na | 45.0 mg | 354 mg | -87% |
| Zinc, Zn | 0.370 mg | 0.269 mg | +38% |
| Copper, Cu | 0.036 mg | 0.009 mg | +318% |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | 90.6 ug | 22.3 ug | +306% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 454 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.64 g | 1.53 g | +7% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 18.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 60.0 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 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 69.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.70 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) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.009 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.106 g | — | |
| SFA 17:0 (Margaric acid) | 0.004 g | — | |
| SFA 18:0 (Stearic acid) | 0.045 g | — | |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.001 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.001 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.011 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.011 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.083 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.080 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.008 g | — | |
| Fatty acids, total polyunsaturated | 0.147 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.019 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.006 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.002 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.015 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.012 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.002 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.088 g | — | |
| Fatty acids, total trans-monoenoic | 0.003 g | — | |
| TFA 16:1 t | 0.001 g | — | |
| TFA 18:1 t | 0.003 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.013 g | — | |
| Fatty acids, total trans-polyenoic | 0.013 g | — | |
| Tryptophan (EAA) | 0.262 g | — | |
| Threonine (EAA) | 1.02 g | — | |
| Isoleucine (EAA, BCAA) | 1.08 g | — | |
| Leucine (EAA, BCAA) | 1.90 g | — | |
| Lysine (EAA) | 2.15 g | — | |
| Methionine (EAA) | 0.692 g | — | |
| Cystine (conditionally essential) | 0.251 g | — | |
| Phenylalanine (EAA) | 0.913 g | — | |
| Tyrosine (conditionally essential) | 0.789 g | — | |
| Valine (EAA, BCAA) | 1.20 g | — | |
| Arginine (conditionally essential) | 1.40 g | — | |
| Histidine (EAA) | 0.688 g | — | |
| Alanine | 1.41 g | — | |
| Aspartic acid | 2.39 g | — | |
| Glutamic acid | 3.49 g | — | |
| Glycine (conditionally essential) | 1.12 g | — | |
| Proline (conditionally essential) | 0.827 g | — | |
| Serine | 0.954 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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