Fish vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, yellowtail, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 146
Cod —
Protein (g)
Fish 23.1
Cod 14.2
Carbs (g)
Fish 0
Cod 0.524
Fat (g)
Fish 5.24
Cod 0.216
Fiber (g)
Fish 0
Cod —
Quick answers
Which has more protein?
Fish, yellowtail, mixed species, raw — 23.1g vs 14.2g per 100g.
Which is more nutrient-dense?
Fish, yellowtail, 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 | 146 kcal | — | |
| Macronutrients | |||
| Water | 74.5 g | 83.5 g | -11% |
| Protein | 23.1 g | 14.2 g | +63% |
| Total lipid (fat) | 5.24 g | 0.216 g | +2326% |
| Carbohydrate, by difference | 0 g | 0.524 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.28 g | — | |
| Fatty acids, total monounsaturated | 1.99 g | — | |
| Cholesterol | 55.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.80 mg | — | |
| Thiamin (Vitamin B1) | 0.144 mg | — | |
| Riboflavin (Vitamin B2) | 0.040 mg | — | |
| Niacin (Vitamin B3) | 6.80 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.590 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.160 mg | — | |
| Biotin (Vitamin B7) | 4.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.30 ug | 0.586 ug | +122% |
| Vitamin A, RAE | 29.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 9.01 mg | +155% |
| Iron, Fe | 0.490 mg | 0 mg | |
| Magnesium, Mg | 30.0 mg | 17.9 mg | +68% |
| Phosphorus, P | 157 mg | 279 mg | -44% |
| Potassium, K | 420 mg | 192 mg | +118% |
| Sodium, Na | 39.0 mg | 354 mg | -89% |
| Zinc, Zn | 0.520 mg | 0.269 mg | +94% |
| Copper, Cu | 0.045 mg | 0.009 mg | +423% |
| Manganese, Mn | 0.015 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 22.3 ug | +64% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 611 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.09 g | 1.53 g | -29% |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | — | |
| Retinol | 29.0 ug | — | |
| Vitamin A, IU | 95.0 IU | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| Fatty acids, total polyunsaturated | 1.42 g | — | |
| Tryptophan (EAA) | 0.259 g | — | |
| Threonine (EAA) | 1.01 g | — | |
| Isoleucine (EAA, BCAA) | 1.07 g | — | |
| Leucine (EAA, BCAA) | 1.88 g | — | |
| Lysine (EAA) | 2.13 g | — | |
| Methionine (EAA) | 0.685 g | — | |
| Cystine (conditionally essential) | 0.248 g | — | |
| Phenylalanine (EAA) | 0.904 g | — | |
| Tyrosine (conditionally essential) | 0.781 g | — | |
| Valine (EAA, BCAA) | 1.19 g | — | |
| Arginine (conditionally essential) | 1.38 g | — | |
| Histidine (EAA) | 0.681 g | — | |
| Alanine | 1.40 g | — | |
| Aspartic acid | 2.37 g | — | |
| Glutamic acid | 3.45 g | — | |
| Glycine (conditionally essential) | 1.11 g | — | |
| Proline (conditionally essential) | 0.818 g | — | |
| Serine | 0.944 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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