Fish Cod vs Fish Herring
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Cod has more protein per 100 calories: 22.7 g against 9.75 g.
- Fish Cod is lighter per 100 g: 72.3 kcal against 177 kcal.
- Fish Cod leads in 33 micronutrients, including Thiamin (B1), Niacin (B3), Folate.
- Fish Herring leads in 16 micronutrients, including Vitamin A, Riboflavin (B2), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Fish Cod | Fish Herring |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22.7 g | 9.75 g |
| Carbs | 0 g | 0 g |
| Fat | 0.806 g | 6.5 g |
| Vitamins | ||
| Vitamin A | 9.68 µg | 17 µg |
| Thiamin (B1) | 0.076 mg | 0.043 mg |
| Riboflavin (B2) | 0.076 mg | 0.123 mg |
| Niacin (B3) | 2.18 mg | 1.54 mg |
| Pantothenic Acid (B5) | 0.308 mg | 0.466 mg |
| Vitamin B6 | 0.25 mg | 0.213 mg |
| Folate | 9.68 µg | 4.25 µg |
| Vitamin B12 | 1.91 µg | 6.71 µg |
| Choline | 90 mg | 36.8 mg |
| Vitamin C | 0.691 mg | 0.198 mg |
| Vitamin D | 0.968 µg | 2.38 µg |
| Vitamin E | 0.816 mg | 0.606 mg |
| Vitamin K | 0.069 µg | 0.057 µg |
| Minerals | ||
| Calcium | 14.1 mg | 39.7 mg |
| Iron | 0.279 mg | 0.629 mg |
| Magnesium | 32.3 mg | 18.1 mg |
| Phosphorus | 326 mg | 131 mg |
| Potassium | 412 mg | 212 mg |
| Sodium | 302 mg | 46.5 mg |
| Zinc | 0.491 mg | 0.431 mg |
| Copper | 0.024 mg | 0.048 mg |
| Manganese | 0.012 mg | 0.023 mg |
| Selenium | 36.3 µg | 20.7 µg |
| Iodine | 6.88 µg | 17 µg |
| Fats | ||
| Polyunsaturated Fat | 0.22 g | 1.29 g |
| Monounsaturated Fat | 0.088 g | 3.01 g |
| Saturated Fat | 0.12 g | 1.5 g |
| Trans Fat | 0.007 g | 0 g |
| Cholesterol | 63.3 mg | 38.8 mg |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-3 (EPA) | 0.054 g | 0.475 g |
| Omega-3 (DHA) | 0.124 g | 0.44 g |
| Omega-6 (Linoleic Acid) | 0.015 g | 0.091 g |
| Amino Acids | ||
| Histidine | 0.586 g | 0.287 g |
| Isoleucine | 1.04 g | 0.449 g |
| Leucine | 1.84 g | 0.79 g |
| Lysine | 2.1 g | 0.895 g |
| Methionine | 0.654 g | 0.288 g |
| Cystine | 0.227 g | 0.105 g |
| Phenylalanine | 0.892 g | 0.38 g |
| Tyrosine | 0.798 g | 0.329 g |
| Threonine | 0.995 g | 0.427 g |
| Tryptophan | 0.268 g | 0.109 g |
| Valine | 1.14 g | 0.501 g |
| Arginine | 1.42 g | 0.584 g |
| Alanine | 1.35 g | 0.59 g |
| Serine | 2.31 g | 0.997 g |
| Proline | 3.43 g | 1.45 g |
| Glycine | 1.08 g | 0.467 g |
| Aspartic Acid | 0.789 g | 0.344 g |
| Glutamic Acid | 0.95 g | 0.397 g |
Per 100 grams
| Nutrient | Fish Cod | Fish Herring |
|---|---|---|
| Calories | 72.3 kcal | 177 kcal |
| Protein | 16.4 g | 17.2 g |
| Carbs | 0 g | 0 g |
| Fat | 0.583 g | 11.5 g |
| Vitamins | ||
| Vitamin A | 7 µg | 30 µg |
| Thiamin (B1) | 0.055 mg | 0.076 mg |
| Riboflavin (B2) | 0.055 mg | 0.217 mg |
| Niacin (B3) | 1.58 mg | 2.71 mg |
| Pantothenic Acid (B5) | 0.223 mg | 0.823 mg |
| Vitamin B6 | 0.181 mg | 0.376 mg |
| Folate | 7 µg | 7.5 µg |
| Vitamin B12 | 1.38 µg | 11.9 µg |
| Choline | 65.1 mg | 65 mg |
| Vitamin C | 0.5 mg | 0.35 mg |
| Vitamin D | 0.7 µg | 4.2 µg |
| Vitamin E | 0.59 mg | 1.07 mg |
| Vitamin K | 0.05 µg | 0.1 µg |
| Minerals | ||
| Calcium | 10.2 mg | 70 mg |
| Iron | 0.202 mg | 1.11 mg |
| Magnesium | 23.3 mg | 32 mg |
| Phosphorus | 236 mg | 232 mg |
| Potassium | 298 mg | 375 mg |
| Sodium | 219 mg | 82 mg |
| Zinc | 0.355 mg | 0.76 mg |
| Copper | 0.017 mg | 0.085 mg |
| Manganese | 0.009 mg | 0.04 mg |
| Selenium | 26.3 µg | 36.5 µg |
| Iodine | 4.97 µg | 30 µg |
| Fats | ||
| Polyunsaturated Fat | 0.159 g | 2.28 g |
| Monounsaturated Fat | 0.064 g | 5.31 g |
| Saturated Fat | 0.087 g | 2.65 g |
| Trans Fat | 0.005 g | 0 g |
| Cholesterol | 45.8 mg | 68.5 mg |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-3 (EPA) | 0.039 g | 0.839 g |
| Omega-3 (DHA) | 0.09 g | 0.776 g |
| Omega-6 (Linoleic Acid) | 0.011 g | 0.161 g |
| Amino Acids | ||
| Histidine | 0.424 g | 0.506 g |
| Isoleucine | 0.75 g | 0.792 g |
| Leucine | 1.33 g | 1.4 g |
| Lysine | 1.52 g | 1.58 g |
| Methionine | 0.473 g | 0.508 g |
| Cystine | 0.164 g | 0.185 g |
| Phenylalanine | 0.645 g | 0.671 g |
| Tyrosine | 0.577 g | 0.58 g |
| Threonine | 0.72 g | 0.753 g |
| Tryptophan | 0.194 g | 0.193 g |
| Valine | 0.824 g | 0.885 g |
| Arginine | 1.03 g | 1.03 g |
| Alanine | 0.979 g | 1.04 g |
| Serine | 1.67 g | 1.76 g |
| Proline | 2.48 g | 2.57 g |
| Glycine | 0.783 g | 0.825 g |
| Aspartic Acid | 0.571 g | 0.607 g |
| Glutamic Acid | 0.687 g | 0.701 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Cod and Fish Herring, including preparation variants and research-cited compound levels, or compare any two foods.