Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, wolffish, Atlantic, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 123
Cod —
Protein (g)
Fish 22.4
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 3.06
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, wolffish, Atlantic, cooked, dry heat — 22.4g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, wolffish, Atlantic, 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 | 123 kcal | — | |
| Macronutrients | |||
| Water | 74.2 g | 83.5 g | -11% |
| Protein | 22.4 g | 14.2 g | +58% |
| Total lipid (fat) | 3.06 g | 0.216 g | +1317% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.468 g | — | |
| Fatty acids, total monounsaturated | 1.07 g | — | |
| Cholesterol | 59.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.208 mg | — | |
| Riboflavin (Vitamin B2) | 0.097 mg | — | |
| Niacin (Vitamin B3) | 2.60 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.658 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.462 mg | — | |
| Biotin (Vitamin B7) | 6.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.35 ug | 0.586 ug | +301% |
| Vitamin A, RAE | 130 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 9.01 mg | -11% |
| Iron, Fe | 0.120 mg | 0 mg | |
| Magnesium, Mg | 38.0 mg | 17.9 mg | +113% |
| Phosphorus, P | 256 mg | 279 mg | -8% |
| Potassium, K | 385 mg | 192 mg | +100% |
| Sodium, Na | 109 mg | 354 mg | -69% |
| Zinc, Zn | 1.00 mg | 0.269 mg | +272% |
| Copper, Cu | 0.037 mg | 0.009 mg | +330% |
| Manganese, Mn | 0.019 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 22.3 ug | +110% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 515 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.49 g | 1.53 g | -3% |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | — | |
| Retinol | 130 ug | — | |
| Vitamin A, IU | 433 IU | — | |
| SFA 14:0 (Myristic acid) | 0.085 g | — | |
| SFA 16:0 (Palmitic acid) | 0.324 g | — | |
| SFA 18:0 (Stearic acid) | 0.059 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.242 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.661 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.146 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.023 g | — | |
| Fatty acids, total polyunsaturated | 1.08 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.026 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.078 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.114 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.393 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.055 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.405 g | — | |
| Tryptophan (EAA) | 0.251 g | — | |
| Threonine (EAA) | 0.984 g | — | |
| Isoleucine (EAA, BCAA) | 1.03 g | — | |
| Leucine (EAA, BCAA) | 1.82 g | — | |
| Lysine (EAA) | 2.06 g | — | |
| Methionine (EAA) | 0.664 g | — | |
| Cystine (conditionally essential) | 0.241 g | — | |
| Phenylalanine (EAA) | 0.876 g | — | |
| Tyrosine (conditionally essential) | 0.757 g | — | |
| Valine (EAA, BCAA) | 1.16 g | — | |
| Arginine (conditionally essential) | 1.34 g | — | |
| Histidine (EAA) | 0.661 g | — | |
| Alanine | 1.36 g | — | |
| Aspartic acid | 2.30 g | — | |
| Glutamic acid | 3.35 g | — | |
| Glycine (conditionally essential) | 1.08 g | — | |
| Proline (conditionally essential) | 0.793 g | — | |
| Serine | 0.915 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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