Mollusks vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Mollusks, oyster, Pacific, cooked, moist heat is higher in more vitamins & minerals
Calories (kcal)
Mollusks 163
Cod —
Protein (g)
Mollusks 18.9
Cod 14.2
Carbs (g)
Mollusks 9.90
Cod 0.524
Fat (g)
Mollusks 4.60
Cod 0.216
Fiber (g)
Mollusks 0
Cod —
Quick answers
Which has more protein?
Mollusks, oyster, Pacific, cooked, moist heat — 18.9g vs 14.2g per 100g.
Which is more nutrient-dense?
Mollusks, oyster, Pacific, cooked, moist heat 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 | 163 kcal | — | |
| Macronutrients | |||
| Water | 64.1 g | 83.5 g | -23% |
| Protein | 18.9 g | 14.2 g | +33% |
| Total lipid (fat) | 4.60 g | 0.216 g | +2030% |
| Carbohydrate, by difference | 9.90 g | 0.524 g | +1789% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.02 g | — | |
| Fatty acids, total monounsaturated | 0.776 g | — | |
| Cholesterol | 100 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.8 mg | — | |
| Thiamin (Vitamin B1) | 0.127 mg | — | |
| Riboflavin (Vitamin B2) | 0.443 mg | — | |
| Niacin (Vitamin B3) | 3.62 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.900 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.090 mg | — | |
| Biotin (Vitamin B7) | 15.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 28.8 ug | 0.586 ug | +4815% |
| Vitamin A, RAE | 146 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.850 mg | — | |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 9.01 mg | +78% |
| Iron, Fe | 9.20 mg | 0 mg | |
| Magnesium, Mg | 44.0 mg | 17.9 mg | +146% |
| Phosphorus, P | 243 mg | 279 mg | -13% |
| Potassium, K | 302 mg | 192 mg | +57% |
| Sodium, Na | 212 mg | 354 mg | -40% |
| Zinc, Zn | 33.2 mg | 0.269 mg | +12271% |
| Copper, Cu | 2.68 mg | 0.009 mg | +31015% |
| Manganese, Mn | 1.22 mg | 0 mg | |
| Selenium, Se | 154 ug | 22.3 ug | +591% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 682 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 2.46 g | 1.53 g | +61% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | — | |
| Retinol | 146 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 487 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.164 g | — | |
| SFA 16:0 (Palmitic acid) | 0.714 g | — | |
| SFA 18:0 (Stearic acid) | 0.142 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.228 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.382 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.060 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.106 g | — | |
| Fatty acids, total polyunsaturated | 1.79 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.064 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.168 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.076 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.876 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.040 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.500 g | — | |
| Tryptophan (EAA) | 0.212 g | — | |
| Threonine (EAA) | 0.813 g | — | |
| Isoleucine (EAA, BCAA) | 0.823 g | — | |
| Leucine (EAA, BCAA) | 1.33 g | — | |
| Lysine (EAA) | 1.41 g | — | |
| Methionine (EAA) | 0.426 g | — | |
| Cystine (conditionally essential) | 0.248 g | — | |
| Phenylalanine (EAA) | 0.677 g | — | |
| Tyrosine (conditionally essential) | 0.605 g | — | |
| Valine (EAA, BCAA) | 0.826 g | — | |
| Arginine (conditionally essential) | 1.38 g | — | |
| Histidine (EAA) | 0.363 g | — | |
| Alanine | 1.14 g | — | |
| Aspartic acid | 1.82 g | — | |
| Glutamic acid | 2.57 g | — | |
| Glycine (conditionally essential) | 1.18 g | — | |
| Proline (conditionally essential) | 0.771 g | — | |
| Serine | 0.847 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.
Mollusks, oyster, Pacific, cooked, moist heat nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
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