Mollusks vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Mollusks, abalone, mixed species, cooked, fried is higher in more vitamins & minerals
Calories (kcal)
Mollusks 189
Cod —
Protein (g)
Mollusks 19.6
Cod 14.2
Carbs (g)
Mollusks 11.1
Cod 0.524
Fat (g)
Mollusks 6.78
Cod 0.216
Fiber (g)
Mollusks 0
Cod —
Quick answers
Which has more protein?
Mollusks, abalone, mixed species, cooked, fried — 19.6g vs 14.2g per 100g.
Which is more nutrient-dense?
Mollusks, abalone, mixed species, cooked, fried 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 | Mollusks | Cod | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 189 kcal | — | |
| Macronutrients | |||
| Water | 60.1 g | 83.5 g | -28% |
| Protein | 19.6 g | 14.2 g | +38% |
| Total lipid (fat) | 6.78 g | 0.216 g | +3039% |
| Carbohydrate, by difference | 11.1 g | 0.524 g | +2009% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.65 g | — | |
| Fatty acids, total monounsaturated | 2.74 g | — | |
| Cholesterol | 94.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.80 mg | — | |
| Thiamin (Vitamin B1) | 0.220 mg | — | |
| Riboflavin (Vitamin B2) | 0.130 mg | — | |
| Niacin (Vitamin B3) | 1.90 mg | — | |
| Pantothenic acid (Vitamin B5) | 2.87 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.150 mg | — | |
| Biotin (Vitamin B7) | 14.0 ug | — | |
| Folate, total (Vitamin B9) | 9.00 ug | — | |
| Vitamin B-12 — Cobalamin | 0.690 ug | 0.586 ug | +18% |
| Vitamin A, RAE | 2.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 37.0 mg | 9.01 mg | +311% |
| Iron, Fe | 3.80 mg | 0 mg | |
| Magnesium, Mg | 56.0 mg | 17.9 mg | +213% |
| Phosphorus, P | 217 mg | 279 mg | -22% |
| Potassium, K | 284 mg | 192 mg | +48% |
| Sodium, Na | 591 mg | 354 mg | +67% |
| Zinc, Zn | 0.950 mg | 0.269 mg | +254% |
| Copper, Cu | 0.228 mg | 0.009 mg | +2548% |
| Manganese, Mn | 0.070 mg | 0 mg | |
| Selenium, Se | 51.8 ug | 22.3 ug | +132% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 791 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.77 g | 1.53 g | +16% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | — | |
| Retinol | 2.00 ug | — | |
| Vitamin A, IU | 5.00 IU | — | |
| SFA 14:0 (Myristic acid) | 0.049 g | — | |
| SFA 16:0 (Palmitic acid) | 0.953 g | — | |
| SFA 18:0 (Stearic acid) | 0.648 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.022 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.72 g | — | |
| Fatty acids, total polyunsaturated | 1.68 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.47 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.095 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.007 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.054 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.046 g | — | |
| Tryptophan (EAA) | 0.224 g | — | |
| Threonine (EAA) | 0.838 g | — | |
| Isoleucine (EAA, BCAA) | 0.854 g | — | |
| Leucine (EAA, BCAA) | 1.39 g | — | |
| Lysine (EAA) | 1.43 g | — | |
| Methionine (EAA) | 0.441 g | — | |
| Cystine (conditionally essential) | 0.261 g | — | |
| Phenylalanine (EAA) | 0.715 g | — | |
| Tyrosine (conditionally essential) | 0.627 g | — | |
| Valine (EAA, BCAA) | 0.860 g | — | |
| Arginine (conditionally essential) | 1.41 g | — | |
| Histidine (EAA) | 0.378 g | — | |
| Alanine | 1.17 g | — | |
| Aspartic acid | 1.86 g | — | |
| Glutamic acid | 2.82 g | — | |
| Glycine (conditionally essential) | 1.21 g | — | |
| Proline (conditionally essential) | 0.851 g | — | |
| Serine | 0.885 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Mollusks, abalone, mixed species, cooked, fried nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
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