Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, yellowtail, mixed species, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 187
Cod —
Protein (g)
Fish 29.7
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 6.72
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, yellowtail, mixed species, cooked, dry heat — 29.7g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, yellowtail, mixed species, 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 | 187 kcal | — | |
| Macronutrients | |||
| Water | 67.3 g | 83.5 g | -19% |
| Protein | 29.7 g | 14.2 g | +109% |
| Total lipid (fat) | 6.72 g | 0.216 g | +3011% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Cholesterol | 71.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.90 mg | — | |
| Thiamin (Vitamin B1) | 0.175 mg | — | |
| Riboflavin (Vitamin B2) | 0.051 mg | — | |
| Niacin (Vitamin B3) | 8.72 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.681 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.185 mg | — | |
| Biotin (Vitamin B7) | 4.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.25 ug | 0.586 ug | +113% |
| Vitamin A, RAE | 31.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 29.0 mg | 9.01 mg | +222% |
| Iron, Fe | 0.630 mg | 0 mg | |
| Magnesium, Mg | 38.0 mg | 17.9 mg | +113% |
| Phosphorus, P | 201 mg | 279 mg | -28% |
| Potassium, K | 538 mg | 192 mg | +180% |
| Sodium, Na | 50.0 mg | 354 mg | -86% |
| Zinc, Zn | 0.670 mg | 0.269 mg | +149% |
| Copper, Cu | 0.058 mg | 0.009 mg | +574% |
| 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 | 782 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.40 g | 1.53 g | -8% |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | — | |
| Retinol | 31.0 ug | — | |
| Vitamin A, IU | 104 IU | — | |
| Tryptophan (EAA) | 0.332 g | — | |
| Threonine (EAA) | 1.30 g | — | |
| Isoleucine (EAA, BCAA) | 1.37 g | — | |
| Leucine (EAA, BCAA) | 2.41 g | — | |
| Lysine (EAA) | 2.72 g | — | |
| Methionine (EAA) | 0.878 g | — | |
| Cystine (conditionally essential) | 0.318 g | — | |
| Phenylalanine (EAA) | 1.16 g | — | |
| Tyrosine (conditionally essential) | 1.00 g | — | |
| Valine (EAA, BCAA) | 1.53 g | — | |
| Arginine (conditionally essential) | 1.77 g | — | |
| Histidine (EAA) | 0.873 g | — | |
| Alanine | 1.79 g | — | |
| Aspartic acid | 3.04 g | — | |
| Glutamic acid | 4.43 g | — | |
| Glycine (conditionally essential) | 1.42 g | — | |
| Proline (conditionally essential) | 1.05 g | — | |
| Serine | 1.21 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Fish, yellowtail, mixed species, cooked, dry heat nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
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