Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, whiting, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 90
Cod —
Protein (g)
Fish 18.3
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 1.31
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, whiting, mixed species, raw — 18.3g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, whiting, mixed species, 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 | 90 kcal | — | |
| Macronutrients | |||
| Water | 80.3 g | 83.5 g | -4% |
| Protein | 18.3 g | 14.2 g | +29% |
| Total lipid (fat) | 1.31 g | 0.216 g | +506% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.247 g | — | |
| Fatty acids, total monounsaturated | 0.279 g | — | |
| Cholesterol | 67.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.056 mg | — | |
| Riboflavin (Vitamin B2) | 0.046 mg | — | |
| Niacin (Vitamin B3) | 1.30 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.216 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.156 mg | — | |
| Biotin (Vitamin B7) | 13.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 65.0 mg | — | |
| Vitamin B-12 — Cobalamin | 2.30 ug | 0.586 ug | +292% |
| Vitamin A, RAE | 30.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.300 mg | — | |
| Vitamin D (D2 + D3) | 1.40 ug | — | |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 9.01 mg | +433% |
| Iron, Fe | 0.340 mg | 0 mg | |
| Magnesium, Mg | 21.0 mg | 17.9 mg | +17% |
| Phosphorus, P | 222 mg | 279 mg | -20% |
| Potassium, K | 249 mg | 192 mg | +29% |
| Sodium, Na | 72.0 mg | 354 mg | -80% |
| Zinc, Zn | 0.880 mg | 0.269 mg | +228% |
| Copper, Cu | 0.031 mg | 0.009 mg | +260% |
| Manganese, Mn | 0.104 mg | 0 mg | |
| Selenium, Se | 32.1 ug | 22.3 ug | +44% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 377 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.30 g | 1.53 g | -15% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 30.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 100 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 57.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.40 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.045 g | — | |
| SFA 16:0 (Palmitic acid) | 0.158 g | — | |
| SFA 18:0 (Stearic acid) | 0.032 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.082 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.162 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.030 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.004 g | — | |
| Fatty acids, total polyunsaturated | 0.422 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.020 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.034 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.041 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.078 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.093 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.018 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.131 g | — | |
| Tryptophan (EAA) | 0.205 g | — | |
| Threonine (EAA) | 0.803 g | — | |
| Isoleucine (EAA, BCAA) | 0.844 g | — | |
| Leucine (EAA, BCAA) | 1.49 g | — | |
| Lysine (EAA) | 1.68 g | — | |
| Methionine (EAA) | 0.542 g | — | |
| Cystine (conditionally essential) | 0.196 g | — | |
| Phenylalanine (EAA) | 0.715 g | — | |
| Tyrosine (conditionally essential) | 0.618 g | — | |
| Valine (EAA, BCAA) | 0.943 g | — | |
| Arginine (conditionally essential) | 1.10 g | — | |
| Histidine (EAA) | 0.539 g | — | |
| Alanine | 1.11 g | — | |
| Aspartic acid | 1.88 g | — | |
| Glutamic acid | 2.73 g | — | |
| Glycine (conditionally essential) | 0.879 g | — | |
| Proline (conditionally essential) | 0.648 g | — | |
| Serine | 0.747 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.