Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, turbot, european, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 122
Cod —
Protein (g)
Fish 20.6
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 3.78
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, turbot, european, cooked, dry heat — 20.6g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, turbot, european, cooked, dry heat 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 | 122 kcal | — | |
| Macronutrients | |||
| Water | 70.4 g | 83.5 g | -16% |
| Protein | 20.6 g | 14.2 g | +45% |
| Total lipid (fat) | 3.78 g | 0.216 g | +1650% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Cholesterol | 62.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.70 mg | — | |
| Thiamin (Vitamin B1) | 0.076 mg | — | |
| Riboflavin (Vitamin B2) | 0.097 mg | — | |
| Niacin (Vitamin B3) | 2.68 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.658 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.242 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.54 ug | 0.586 ug | +333% |
| Vitamin A, RAE | 12.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 9.01 mg | +155% |
| Iron, Fe | 0.460 mg | 0 mg | |
| Magnesium, Mg | 65.0 mg | 17.9 mg | +264% |
| Phosphorus, P | 165 mg | 279 mg | -41% |
| Potassium, K | 305 mg | 192 mg | +59% |
| Sodium, Na | 192 mg | 354 mg | -46% |
| Zinc, Zn | 0.280 mg | 0.269 mg | +4% |
| Copper, Cu | 0.047 mg | 0.009 mg | +446% |
| Manganese, Mn | 0.022 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 510 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 2.69 g | 1.53 g | +76% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Retinol | 12.0 ug | — | |
| Vitamin A, IU | 40.0 IU | — | |
| Tryptophan (EAA) | 0.230 g | — | |
| Threonine (EAA) | 0.902 g | — | |
| Isoleucine (EAA, BCAA) | 0.948 g | — | |
| Leucine (EAA, BCAA) | 1.67 g | — | |
| Lysine (EAA) | 1.89 g | — | |
| Methionine (EAA) | 0.609 g | — | |
| Cystine (conditionally essential) | 0.221 g | — | |
| Phenylalanine (EAA) | 0.803 g | — | |
| Tyrosine (conditionally essential) | 0.695 g | — | |
| Valine (EAA, BCAA) | 1.06 g | — | |
| Arginine (conditionally essential) | 1.23 g | — | |
| Histidine (EAA) | 0.606 g | — | |
| Alanine | 1.24 g | — | |
| Aspartic acid | 2.11 g | — | |
| Glutamic acid | 3.07 g | — | |
| Glycine (conditionally essential) | 0.988 g | — | |
| Proline (conditionally essential) | 0.728 g | — | |
| Serine | 0.840 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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