Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Fish, tuna, white, canned in oil, without salt, drained solids — 26.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, tuna, white, canned in oil, 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 | 186 kcal | — | |
| Macronutrients | |||
| Water | 64.0 g | 83.5 g | -23% |
| Protein | 26.5 g | 14.2 g | +87% |
| Total lipid (fat) | 8.08 g | 0.216 g | +3641% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.65 g | — | |
| Fatty acids, total monounsaturated | 2.48 g | — | |
| Cholesterol | 31.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.017 mg | — | |
| Riboflavin (Vitamin B2) | 0.079 mg | — | |
| Niacin (Vitamin B3) | 11.7 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.370 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.430 mg | — | |
| Biotin (Vitamin B7) | 5.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.20 ug | 0.586 ug | +275% |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 9.01 mg | -56% |
| Iron, Fe | 0.650 mg | 0 mg | |
| Magnesium, Mg | 34.0 mg | 17.9 mg | +90% |
| Phosphorus, P | 267 mg | 279 mg | -4% |
| Potassium, K | 333 mg | 192 mg | +73% |
| Sodium, Na | 50.0 mg | 354 mg | -86% |
| Zinc, Zn | 0.470 mg | 0.269 mg | +75% |
| Copper, Cu | 0.130 mg | 0.009 mg | +1410% |
| Manganese, Mn | 0.016 mg | 0 mg | |
| Selenium, Se | 60.1 ug | 22.3 ug | +170% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 778 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 2.18 g | 1.53 g | +42% |
| Fluoride, F | 31.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | — | |
| Vitamin A, IU | 80.0 IU | — | |
| Fatty acids, total polyunsaturated | 3.38 g | — | |
| Tryptophan (EAA) | 0.297 g | — | |
| Threonine (EAA) | 1.16 g | — | |
| Isoleucine (EAA, BCAA) | 1.22 g | — | |
| Leucine (EAA, BCAA) | 2.16 g | — | |
| Lysine (EAA) | 2.44 g | — | |
| Methionine (EAA) | 0.785 g | — | |
| Cystine (conditionally essential) | 0.284 g | — | |
| Phenylalanine (EAA) | 1.04 g | — | |
| Tyrosine (conditionally essential) | 0.896 g | — | |
| Valine (EAA, BCAA) | 1.37 g | — | |
| Arginine (conditionally essential) | 1.59 g | — | |
| Histidine (EAA) | 0.781 g | — | |
| Alanine | 1.61 g | — | |
| Aspartic acid | 2.72 g | — | |
| Glutamic acid | 3.96 g | — | |
| Glycine (conditionally essential) | 1.27 g | — | |
| Proline (conditionally essential) | 0.938 g | — | |
| Serine | 1.08 g | — | |
| Daidzein | 0.117 mg | — | |
| Genistein | 0.150 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.283 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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