Mollusks vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Mollusks, scallop, (bay and sea), cooked, steamed is higher in more vitamins & minerals
Calories (kcal)
Mollusks 111
Cod —
Protein (g)
Mollusks 20.5
Cod 14.2
Carbs (g)
Mollusks 5.41
Cod 0.524
Fat (g)
Mollusks 0.840
Cod 0.216
Fiber (g)
Mollusks 0
Cod —
Quick answers
Which has more protein?
Mollusks, scallop, (bay and sea), cooked, steamed — 20.5g vs 14.2g per 100g.
Which is more nutrient-dense?
Mollusks, scallop, (bay and sea), cooked, steamed 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 | 111 kcal | — | |
| Macronutrients | |||
| Water | 70.3 g | 83.5 g | -16% |
| Protein | 20.5 g | 14.2 g | +45% |
| Total lipid (fat) | 0.840 g | 0.216 g | +289% |
| Carbohydrate, by difference | 5.41 g | 0.524 g | +932% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.218 g | — | |
| Fatty acids, total monounsaturated | 0.082 g | — | |
| Fatty acids, total trans | 0.009 g | — | |
| Cholesterol | 41.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.012 mg | — | |
| Riboflavin (Vitamin B2) | 0.024 mg | — | |
| Niacin (Vitamin B3) | 1.08 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.366 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.112 mg | — | |
| Biotin (Vitamin B7) | 20.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 111 mg | — | |
| Vitamin B-12 — Cobalamin | 2.15 ug | 0.586 ug | +267% |
| Vitamin A, RAE | 2.00 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 9.01 mg | +11% |
| Iron, Fe | 0.580 mg | 0 mg | |
| Magnesium, Mg | 37.0 mg | 17.9 mg | +107% |
| Phosphorus, P | 426 mg | 279 mg | +53% |
| Potassium, K | 314 mg | 192 mg | +63% |
| Sodium, Na | 667 mg | 354 mg | +88% |
| Zinc, Zn | 1.55 mg | 0.269 mg | +477% |
| Copper, Cu | 0.033 mg | 0.009 mg | +283% |
| Manganese, Mn | 0.029 mg | 0 mg | |
| Selenium, Se | 21.7 ug | 22.3 ug | -3% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 466 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 2.97 g | 1.53 g | +94% |
| Total Sugars | 0 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 3.69 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 2.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 5.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 2.00 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0 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) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.013 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | — | |
| SFA 16:0 (Palmitic acid) | 0.138 g | — | |
| SFA 17:0 (Margaric acid) | 0.008 g | — | |
| SFA 18:0 (Stearic acid) | 0.049 g | — | |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0.001 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.015 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.053 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 0.222 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.014 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.009 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.072 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.001 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.104 g | — | |
| Tryptophan (EAA) | 0.173 g | — | |
| Threonine (EAA) | 0.629 g | — | |
| Isoleucine (EAA, BCAA) | 0.692 g | — | |
| Leucine (EAA, BCAA) | 1.23 g | — | |
| Lysine (EAA) | 1.26 g | — | |
| Methionine (EAA) | 0.487 g | — | |
| Cystine (conditionally essential) | 0.204 g | — | |
| Phenylalanine (EAA) | 0.597 g | — | |
| Tyrosine (conditionally essential) | 0.503 g | — | |
| Valine (EAA, BCAA) | 0.645 g | — | |
| Arginine (conditionally essential) | 1.10 g | — | |
| Histidine (EAA) | 0.314 g | — | |
| Alanine | 0.912 g | — | |
| Aspartic acid | 1.57 g | — | |
| Glutamic acid | 2.39 g | — | |
| Glycine (conditionally essential) | 1.76 g | — | |
| Proline (conditionally essential) | 0.487 g | — | |
| Serine | 0.613 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, scallop, (bay and sea), cooked, steamed nutrition facts Cod, Pacific or Alaskan, frozen, wild caught nutrition facts Compare other foods →
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