Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, tuna salad is higher in more vitamins & minerals
Calories (kcal)
Fish 187
Cod —
Protein (g)
Fish 16.0
Cod 14.2
Carbs (g)
Fish 9.41
Cod 0.524
Fat (g)
Fish 9.26
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, tuna salad — 16.0g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, tuna salad 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 | 187 kcal | — | |
| Macronutrients | |||
| Water | 63.2 g | 83.5 g | -24% |
| Protein | 16.0 g | 14.2 g | +13% |
| Total lipid (fat) | 9.26 g | 0.216 g | +4187% |
| Carbohydrate, by difference | 9.41 g | 0.524 g | +1696% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.54 g | — | |
| Fatty acids, total monounsaturated | 2.89 g | — | |
| Cholesterol | 13.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.20 mg | — | |
| Thiamin (Vitamin B1) | 0.031 mg | — | |
| Riboflavin (Vitamin B2) | 0.070 mg | — | |
| Niacin (Vitamin B3) | 6.70 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.260 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.081 mg | — | |
| Biotin (Vitamin B7) | 8.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.20 ug | 0.586 ug | +105% |
| Vitamin A, RAE | 24.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 9.01 mg | +89% |
| Iron, Fe | 1.00 mg | 0 mg | |
| Magnesium, Mg | 19.0 mg | 17.9 mg | +6% |
| Phosphorus, P | 178 mg | 279 mg | -36% |
| Potassium, K | 178 mg | 192 mg | -7% |
| Sodium, Na | 402 mg | 354 mg | +14% |
| Zinc, Zn | 0.560 mg | 0.269 mg | +108% |
| Copper, Cu | 0.145 mg | 0.009 mg | +1584% |
| Manganese, Mn | 0.040 mg | 0 mg | |
| Selenium, Se | 41.2 ug | 22.3 ug | +85% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 782 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 2.14 g | 1.53 g | +40% |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | — | |
| Retinol | 22.0 ug | — | |
| Vitamin A, IU | 97.0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.014 g | — | |
| SFA 16:0 (Palmitic acid) | 1.28 g | — | |
| SFA 18:0 (Stearic acid) | 0.249 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.045 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.83 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.014 g | — | |
| Fatty acids, total polyunsaturated | 4.12 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.72 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.332 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.014 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.055 g | — | |
| Tryptophan (EAA) | 0.180 g | — | |
| Threonine (EAA) | 0.701 g | — | |
| Isoleucine (EAA, BCAA) | 0.739 g | — | |
| Leucine (EAA, BCAA) | 1.29 g | — | |
| Lysine (EAA) | 1.46 g | — | |
| Methionine (EAA) | 0.470 g | — | |
| Cystine (conditionally essential) | 0.172 g | — | |
| Phenylalanine (EAA) | 0.626 g | — | |
| Tyrosine (conditionally essential) | 0.539 g | — | |
| Valine (EAA, BCAA) | 0.824 g | — | |
| Arginine (conditionally essential) | 0.967 g | — | |
| Histidine (EAA) | 0.467 g | — | |
| Alanine | 0.962 g | — | |
| Aspartic acid | 1.63 g | — | |
| Glutamic acid | 2.40 g | — | |
| Glycine (conditionally essential) | 0.767 g | — | |
| Proline (conditionally essential) | 0.565 g | — | |
| Serine | 0.657 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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