Mahi mahi vs Cod
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Mahi mahi, frozen, wild caught is higher in more vitamins & minerals
Calories (kcal)
Mahi mahi —
Cod —
Protein (g)
Mahi mahi 19.8
Cod 14.2
Carbs (g)
Mahi mahi 0.287
Cod 0.524
Fat (g)
Mahi mahi 0.377
Cod 0.216
Fiber (g)
Mahi mahi —
Cod —
Quick answers
Which has more protein?
Mahi mahi, frozen, wild caught — 19.8g vs 14.2g per 100g.
Which is more nutrient-dense?
Mahi mahi, frozen, wild caught 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 | Mahi mahi | Cod | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 78.3 g | 83.5 g | -6% |
| Protein | 19.8 g | 14.2 g | +39% |
| Total lipid (fat) | 0.377 g | 0.216 g | +74% |
| Carbohydrate, by difference | 0.287 g | 0.524 g | -45% |
| Vitamins | |||
| Vitamin B-12 — Cobalamin | 1.34 ug | 0.586 ug | +129% |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 9.01 mg | -33% |
| Iron, Fe | 0.052 mg | 0 mg | |
| Magnesium, Mg | 28.0 mg | 17.9 mg | +57% |
| Phosphorus, P | 224 mg | 279 mg | -20% |
| Potassium, K | 408 mg | 192 mg | +112% |
| Sodium, Na | 51.9 mg | 354 mg | -85% |
| Zinc, Zn | 0.296 mg | 0.269 mg | +10% |
| Copper, Cu | 0.029 mg | 0.009 mg | +238% |
| Manganese, Mn | 0 mg | 0 mg | = |
| Selenium, Se | 50.2 ug | 22.3 ug | +125% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 84 kcal | 61 kcal | +38% |
| Nitrogen | 3.17 g | 2.27 g | +39% |
| Ash | 1.24 g | 1.53 g | -19% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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