Mollusks vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Mollusks, clam, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Mollusks 86
Cod —
Protein (g)
Mollusks 14.7
Cod 14.2
Carbs (g)
Mollusks 3.57
Cod 0.524
Fat (g)
Mollusks 0.960
Cod 0.216
Fiber (g)
Mollusks 0
Cod —
Quick answers
Which has more protein?
Mollusks, clam, mixed species, raw — 14.7g vs 14.2g per 100g.
Which is more nutrient-dense?
Mollusks, clam, 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 | Mollusks | Cod | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 86 kcal | — | |
| Macronutrients | |||
| Water | 79.0 g | 83.5 g | -5% |
| Protein | 14.7 g | 14.2 g | +3% |
| Total lipid (fat) | 0.960 g | 0.216 g | +344% |
| Carbohydrate, by difference | 3.57 g | 0.524 g | +581% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.187 g | — | |
| Fatty acids, total monounsaturated | 0.120 g | — | |
| Fatty acids, total trans | 0.015 g | — | |
| Cholesterol | 30.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.015 mg | — | |
| Riboflavin (Vitamin B2) | 0.040 mg | — | |
| Niacin (Vitamin B3) | 0.350 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.148 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.010 mg | — | |
| Biotin (Vitamin B7) | 5.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 65.0 mg | — | |
| Vitamin B-12 — Cobalamin | 11.3 ug | 0.586 ug | +1825% |
| Vitamin A, RAE | 90.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.680 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 39.0 mg | 9.01 mg | +333% |
| Iron, Fe | 1.62 mg | 0 mg | |
| Magnesium, Mg | 19.0 mg | 17.9 mg | +6% |
| Phosphorus, P | 198 mg | 279 mg | -29% |
| Potassium, K | 46.0 mg | 192 mg | -76% |
| Sodium, Na | 601 mg | 354 mg | +70% |
| Zinc, Zn | 0.510 mg | 0.269 mg | +90% |
| Copper, Cu | 0.053 mg | 0.009 mg | +516% |
| Manganese, Mn | 0.085 mg | 0 mg | |
| Selenium, Se | 30.6 ug | 22.3 ug | +37% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 360 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.82 g | 1.53 g | +19% |
| Total Sugars | 0 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 1.40 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 90.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 300 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.890 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.380 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 1.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.200 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.004 g | — | |
| SFA 14:0 (Myristic acid) | 0.008 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.110 g | — | |
| SFA 17:0 (Margaric acid) | 0.008 g | — | |
| SFA 18:0 (Stearic acid) | 0.050 g | — | |
| SFA 20:0 (Arachidic acid) | 0.004 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.012 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.034 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.060 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.054 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.192 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.042 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.027 g | — | |
| PUFA 18:2 CLAs | 0.014 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.015 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.015 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.001 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.011 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.043 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.007 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.064 g | — | |
| Fatty acids, total trans-monoenoic | 0.014 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.006 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.001 g | — | |
| Fatty acids, total trans-polyenoic | 0.001 g | — | |
| Tryptophan (EAA) | 0.205 g | — | |
| Threonine (EAA) | 0.700 g | — | |
| Isoleucine (EAA, BCAA) | 0.693 g | — | |
| Leucine (EAA, BCAA) | 1.20 g | — | |
| Lysine (EAA) | 1.12 g | — | |
| Methionine (EAA) | 0.423 g | — | |
| Cystine (conditionally essential) | 0.175 g | — | |
| Phenylalanine (EAA) | 0.560 g | — | |
| Tyrosine (conditionally essential) | 0.597 g | — | |
| Valine (EAA, BCAA) | 0.743 g | — | |
| Arginine (conditionally essential) | 1.21 g | — | |
| Histidine (EAA) | 0.300 g | — | |
| Alanine | 0.885 g | — | |
| Aspartic acid | 1.61 g | — | |
| Glutamic acid | 2.25 g | — | |
| Glycine (conditionally essential) | 0.640 g | — | |
| Proline (conditionally essential) | 0.500 g | — | |
| Serine | 0.690 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 14.0 mg | — | |
| Purine, guanine | 24.0 mg | — | |
| Purine, hypoxanthine | 12.0 mg | — | |
| Purine, xanthine | 86.0 mg | — | |
| Purines, total | 136 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.