Mollusks vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Mollusks, oyster, eastern, wild, raw is higher in more vitamins & minerals
Calories (kcal)
Mollusks 51
Cod —
Protein (g)
Mollusks 5.71
Cod 14.2
Carbs (g)
Mollusks 2.72
Cod 0.524
Fat (g)
Mollusks 1.71
Cod 0.216
Fiber (g)
Mollusks 0
Cod —
Quick answers
Which has more protein?
Cod, Pacific or Alaskan, frozen, wild caught — 14.2g vs 5.71g per 100g.
Which is more nutrient-dense?
Mollusks, oyster, eastern, wild, 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 | 51 kcal | — | |
| Macronutrients | |||
| Water | 89.0 g | 83.5 g | +7% |
| Protein | 5.71 g | 14.2 g | -60% |
| Total lipid (fat) | 1.71 g | 0.216 g | +692% |
| Carbohydrate, by difference | 2.72 g | 0.524 g | +419% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.474 g | — | |
| Fatty acids, total monounsaturated | 0.253 g | — | |
| Fatty acids, total trans | 0.034 g | — | |
| Cholesterol | 40.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.018 mg | — | |
| Riboflavin (Vitamin B2) | 0.090 mg | — | |
| Niacin (Vitamin B3) | 0.925 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.223 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.031 mg | — | |
| Biotin (Vitamin B7) | 7.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 65.0 mg | — | |
| Vitamin B-12 — Cobalamin | 8.75 ug | 0.586 ug | +1393% |
| Vitamin A, RAE | 13.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.850 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 2.50 ug | — | |
| Minerals | |||
| Calcium, Ca | 59.0 mg | 9.01 mg | +555% |
| Iron, Fe | 4.61 mg | 0 mg | |
| Magnesium, Mg | 18.0 mg | 17.9 mg | +1% |
| Phosphorus, P | 97.0 mg | 279 mg | -65% |
| Potassium, K | 156 mg | 192 mg | -19% |
| Sodium, Na | 85.0 mg | 354 mg | -76% |
| Zinc, Zn | 39.3 mg | 0.269 mg | +14526% |
| Copper, Cu | 2.86 mg | 0.009 mg | +33094% |
| Manganese, Mn | 0.296 mg | 0 mg | |
| Selenium, Se | 19.7 ug | 22.3 ug | -12% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 213 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 0.820 g | 1.53 g | -46% |
| Total Sugars | 0.620 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.620 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0.450 g | — | |
| Fluoride, F | 40.5 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 13.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 44.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 1.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 1.00 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) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.050 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.011 g | — | |
| SFA 16:0 (Palmitic acid) | 0.319 g | — | |
| SFA 17:0 (Margaric acid) | 0.024 g | — | |
| SFA 18:0 (Stearic acid) | 0.066 g | — | |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.001 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.052 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.168 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.028 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.528 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.041 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.084 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.048 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.003 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.022 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.177 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.002 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.010 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.136 g | — | |
| Tryptophan (EAA) | 0.069 g | — | |
| Threonine (EAA) | 0.023 g | — | |
| Isoleucine (EAA, BCAA) | 0.229 g | — | |
| Leucine (EAA, BCAA) | 0.358 g | — | |
| Lysine (EAA) | 0.381 g | — | |
| Methionine (EAA) | 0.129 g | — | |
| Cystine (conditionally essential) | 0.055 g | — | |
| Phenylalanine (EAA) | 0.207 g | — | |
| Tyrosine (conditionally essential) | 0.202 g | — | |
| Valine (EAA, BCAA) | 0.262 g | — | |
| Arginine (conditionally essential) | 0.372 g | — | |
| Histidine (EAA) | 0.110 g | — | |
| Alanine | 0.271 g | — | |
| Aspartic acid | 0.491 g | — | |
| Glutamic acid | 0.675 g | — | |
| Glycine (conditionally essential) | 0.275 g | — | |
| Proline (conditionally essential) | 0.225 g | — | |
| Serine | 0.225 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* 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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