Mollusks vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Mollusks, cuttlefish, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Mollusks 79
Cod —
Protein (g)
Mollusks 16.2
Cod 14.2
Carbs (g)
Mollusks 0.820
Cod 0.524
Fat (g)
Mollusks 0.700
Cod 0.216
Fiber (g)
Mollusks 0
Cod —
Quick answers
Which has more protein?
Mollusks, cuttlefish, mixed species, raw — 16.2g vs 14.2g per 100g.
Which is more nutrient-dense?
Mollusks, cuttlefish, 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 | 79 kcal | — | |
| Macronutrients | |||
| Water | 80.6 g | 83.5 g | -4% |
| Protein | 16.2 g | 14.2 g | +14% |
| Total lipid (fat) | 0.700 g | 0.216 g | +224% |
| Carbohydrate, by difference | 0.820 g | 0.524 g | +56% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.118 g | — | |
| Fatty acids, total monounsaturated | 0.081 g | — | |
| Cholesterol | 112 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 5.30 mg | — | |
| Thiamin (Vitamin B1) | 0.009 mg | — | |
| Riboflavin (Vitamin B2) | 0.910 mg | — | |
| Niacin (Vitamin B3) | 1.22 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.500 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.150 mg | — | |
| Biotin (Vitamin B7) | 16.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 3.00 ug | 0.586 ug | +412% |
| Vitamin A, RAE | 113 ug | — | |
| Minerals | |||
| Calcium, Ca | 90.0 mg | 9.01 mg | +899% |
| Iron, Fe | 6.02 mg | 0 mg | |
| Magnesium, Mg | 30.0 mg | 17.9 mg | +68% |
| Phosphorus, P | 387 mg | 279 mg | +39% |
| Potassium, K | 354 mg | 192 mg | +84% |
| Sodium, Na | 372 mg | 354 mg | +5% |
| Zinc, Zn | 1.73 mg | 0.269 mg | +544% |
| Copper, Cu | 0.587 mg | 0.009 mg | +6718% |
| Manganese, Mn | 0.110 mg | 0 mg | |
| Selenium, Se | 44.8 ug | 22.3 ug | +101% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 331 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.68 g | 1.53 g | +10% |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 16.0 ug | — | |
| Retinol | 113 ug | — | |
| Vitamin A, IU | 375 IU | — | |
| SFA 14:0 (Myristic acid) | 0.012 g | — | |
| SFA 16:0 (Palmitic acid) | 0.061 g | — | |
| SFA 18:0 (Stearic acid) | 0.044 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.031 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.036 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 0.134 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.002 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.013 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.039 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.006 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.066 g | — | |
| Tryptophan (EAA) | 0.182 g | — | |
| Threonine (EAA) | 0.699 g | — | |
| Isoleucine (EAA, BCAA) | 0.707 g | — | |
| Leucine (EAA, BCAA) | 1.14 g | — | |
| Lysine (EAA) | 1.21 g | — | |
| Methionine (EAA) | 0.366 g | — | |
| Cystine (conditionally essential) | 0.213 g | — | |
| Phenylalanine (EAA) | 0.582 g | — | |
| Tyrosine (conditionally essential) | 0.520 g | — | |
| Valine (EAA, BCAA) | 0.709 g | — | |
| Arginine (conditionally essential) | 1.18 g | — | |
| Histidine (EAA) | 0.312 g | — | |
| Alanine | 0.982 g | — | |
| Aspartic acid | 1.57 g | — | |
| Glutamic acid | 2.21 g | — | |
| Glycine (conditionally essential) | 1.02 g | — | |
| Proline (conditionally essential) | 0.662 g | — | |
| Serine | 0.727 g | — | |
* 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.