Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, tuna, light, canned in water, without salt, drained solids is higher in more vitamins & minerals
Calories (kcal)
Fish 116
Cod —
Protein (g)
Fish 25.5
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 0.820
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, tuna, light, canned in water, without salt, drained solids — 25.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, tuna, light, canned in water, without salt, drained solids 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 | 116 kcal | — | |
| Macronutrients | |||
| Water | 75.2 g | 83.5 g | -10% |
| Protein | 25.5 g | 14.2 g | +80% |
| Total lipid (fat) | 0.820 g | 0.216 g | +280% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.234 g | — | |
| Fatty acids, total monounsaturated | 0.159 g | — | |
| Cholesterol | 30.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.032 mg | — | |
| Riboflavin (Vitamin B2) | 0.074 mg | — | |
| Niacin (Vitamin B3) | 13.3 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.214 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.350 mg | — | |
| Biotin (Vitamin B7) | 4.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.99 ug | 0.586 ug | +410% |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 9.01 mg | +22% |
| Iron, Fe | 1.53 mg | 0 mg | |
| Magnesium, Mg | 27.0 mg | 17.9 mg | +51% |
| Phosphorus, P | 163 mg | 279 mg | -42% |
| Potassium, K | 237 mg | 192 mg | +23% |
| Sodium, Na | 50.0 mg | 354 mg | -86% |
| Zinc, Zn | 0.770 mg | 0.269 mg | +187% |
| Copper, Cu | 0.051 mg | 0.009 mg | +492% |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | 80.4 ug | 22.3 ug | +261% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 487 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 0.780 g | 1.53 g | -49% |
| Total Sugars | 0 g | — | |
| Fluoride, F | 18.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | — | |
| Vitamin A, IU | 56.0 IU | — | |
| 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) | 0.018 g | — | |
| SFA 16:0 (Palmitic acid) | 0.156 g | — | |
| SFA 18:0 (Stearic acid) | 0.060 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.093 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.029 g | — | |
| Fatty acids, total polyunsaturated | 0.337 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.009 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.034 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.047 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.009 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.223 g | — | |
| Tryptophan (EAA) | 0.286 g | — | |
| Threonine (EAA) | 1.12 g | — | |
| Isoleucine (EAA, BCAA) | 1.17 g | — | |
| Leucine (EAA, BCAA) | 2.07 g | — | |
| Lysine (EAA) | 2.34 g | — | |
| Methionine (EAA) | 0.755 g | — | |
| Cystine (conditionally essential) | 0.273 g | — | |
| Phenylalanine (EAA) | 0.996 g | — | |
| Tyrosine (conditionally essential) | 0.861 g | — | |
| Valine (EAA, BCAA) | 1.31 g | — | |
| Arginine (conditionally essential) | 1.53 g | — | |
| Histidine (EAA) | 0.751 g | — | |
| Alanine | 1.54 g | — | |
| Aspartic acid | 2.61 g | — | |
| Glutamic acid | 3.81 g | — | |
| Glycine (conditionally essential) | 1.22 g | — | |
| Proline (conditionally essential) | 0.902 g | — | |
| Serine | 1.04 g | — | |
| Daidzein | 0.038 mg | — | |
| Genistein | 0.050 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.087 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Fish, tuna, light, canned in water, without salt, drained solids nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +492% in Fish, tuna, light, canned in water, without salt, drained solids Vitamin B-12 — Cobalamin +410% in Fish, tuna, light, canned in water, without salt, drained solids Selenium, Se +261% in Fish, tuna, light, canned in water, without salt, drained solids Zinc, Zn +187% in Fish, tuna, light, canned in water, without salt, drained solids
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