Mollusks vs Cod
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Mollusks, squid, mixed species, cooked, fried is higher in more vitamins & minerals
Calories (kcal)
Mollusks 175
Cod —
Protein (g)
Mollusks 17.9
Cod 14.2
Carbs (g)
Mollusks 7.79
Cod 0.524
Fat (g)
Mollusks 7.48
Cod 0.216
Fiber (g)
Mollusks 0
Cod —
Quick answers
Which has more protein?
Mollusks, squid, mixed species, cooked, fried — 17.9g vs 14.2g per 100g.
Which is more nutrient-dense?
Mollusks, squid, mixed species, cooked, fried 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 | 175 kcal | — | |
| Macronutrients | |||
| Water | 64.5 g | 83.5 g | -23% |
| Protein | 17.9 g | 14.2 g | +26% |
| Total lipid (fat) | 7.48 g | 0.216 g | +3363% |
| Carbohydrate, by difference | 7.79 g | 0.524 g | +1387% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.88 g | — | |
| Fatty acids, total monounsaturated | 2.75 g | — | |
| Cholesterol | 260 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.20 mg | — | |
| Thiamin (Vitamin B1) | 0.056 mg | — | |
| Riboflavin (Vitamin B2) | 0.458 mg | — | |
| Niacin (Vitamin B3) | 2.60 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.510 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.058 mg | — | |
| Biotin (Vitamin B7) | 14.0 ug | — | |
| Folate, total (Vitamin B9) | 9.00 ug | — | |
| Vitamin B-12 — Cobalamin | 1.23 ug | 0.586 ug | +110% |
| Vitamin A, RAE | 11.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 39.0 mg | 9.01 mg | +333% |
| Iron, Fe | 1.01 mg | 0 mg | |
| Magnesium, Mg | 38.0 mg | 17.9 mg | +113% |
| Phosphorus, P | 251 mg | 279 mg | -10% |
| Potassium, K | 279 mg | 192 mg | +45% |
| Sodium, Na | 306 mg | 354 mg | -14% |
| Zinc, Zn | 1.74 mg | 0.269 mg | +548% |
| Copper, Cu | 2.11 mg | 0.009 mg | +24453% |
| Manganese, Mn | 0.070 mg | 0 mg | |
| Selenium, Se | 51.8 ug | 22.3 ug | +132% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 61 kcal | |
| Energy | 732 kj | — | |
| Nitrogen | — | 2.27 g | |
| Ash | 1.59 g | 1.53 g | +4% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | — | |
| Retinol | 11.0 ug | — | |
| Vitamin A, IU | 35.0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.064 g | — | |
| SFA 16:0 (Palmitic acid) | 1.13 g | — | |
| SFA 18:0 (Stearic acid) | 0.689 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.009 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.67 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.049 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.008 g | — | |
| Fatty acids, total polyunsaturated | 2.14 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.47 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.100 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.007 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.010 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.162 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.380 g | — | |
| Tryptophan (EAA) | 0.202 g | — | |
| Threonine (EAA) | 0.763 g | — | |
| Isoleucine (EAA, BCAA) | 0.780 g | — | |
| Leucine (EAA, BCAA) | 1.27 g | — | |
| Lysine (EAA) | 1.31 g | — | |
| Methionine (EAA) | 0.403 g | — | |
| Cystine (conditionally essential) | 0.242 g | — | |
| Phenylalanine (EAA) | 0.656 g | — | |
| Tyrosine (conditionally essential) | 0.576 g | — | |
| Valine (EAA, BCAA) | 0.786 g | — | |
| Arginine (conditionally essential) | 1.29 g | — | |
| Histidine (EAA) | 0.348 g | — | |
| Alanine | 1.07 g | — | |
| Aspartic acid | 1.70 g | — | |
| Glutamic acid | 2.59 g | — | |
| Glycine (conditionally essential) | 1.11 g | — | |
| Proline (conditionally essential) | 0.783 g | — | |
| Serine | 0.812 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.