Fish Cod vs Fish Trout
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 15.9 g.
- Fish Cod is lighter per 100 g: 72.3 kcal against 130 kcal.
- Fish Cod leads in 25 micronutrients, including Choline, Magnesium, Phosphorus.
- Fish Trout leads in 22 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Fish Cod | Fish Trout |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 22.7 g | 15.9 g |
| Carbs | 0 g | 0 g |
| Fat | 0.806 g | 3.66 g |
| Vitamins | ||
| Vitamin A | 9.68 µg | 30.9 µg |
| Thiamin (B1) | 0.076 mg | 0.141 mg |
| Riboflavin (B2) | 0.076 mg | 0.121 mg |
| Niacin (B3) | 2.18 mg | 4 mg |
| Pantothenic Acid (B5) | 0.308 mg | 1.17 mg |
| Vitamin B6 | 0.25 mg | 0.236 mg |
| Folate | 9.68 µg | 9.27 µg |
| Vitamin B12 | 1.91 µg | 3.73 µg |
| Choline | 90 mg | 50.2 mg |
| Vitamin C | 0.691 mg | 1.49 mg |
| Vitamin D | 0.968 µg | 7.64 µg |
| Vitamin E | 0.816 mg | 0.981 mg |
| Vitamin K | 0.069 µg | 0.077 µg |
| Minerals | ||
| Calcium | 14.1 mg | 30.9 mg |
| Iron | 0.279 mg | 0.558 mg |
| Magnesium | 32.3 mg | 20.5 mg |
| Phosphorus | 326 mg | 191 mg |
| Potassium | 412 mg | 316 mg |
| Sodium | 302 mg | 34.6 mg |
| Zinc | 0.491 mg | 0.529 mg |
| Copper | 0.024 mg | 0.075 mg |
| Manganese | 0.012 mg | 0.201 mg |
| Selenium | 36.3 µg | 12.6 µg |
| Iodine | 6.88 µg | 30.9 µg |
| Fats | ||
| Polyunsaturated Fat | 0.22 g | 0.97 g |
| Monounsaturated Fat | 0.088 g | 1.39 g |
| Saturated Fat | 0.12 g | 0.743 g |
| Trans Fat | 0.007 g | 0.025 g |
| Cholesterol | 63.3 mg | 45.6 mg |
| Omega-3 (ALA) | 0.001 g | 0.042 g |
| Omega-3 (EPA) | 0.054 g | 0.127 g |
| Omega-3 (DHA) | 0.124 g | 0.331 g |
| Omega-6 (Linoleic Acid) | 0.015 g | 0.216 g |
| Amino Acids | ||
| Histidine | 0.586 g | 0.47 g |
| Isoleucine | 1.04 g | 0.737 g |
| Leucine | 1.84 g | 1.3 g |
| Lysine | 2.1 g | 1.47 g |
| Methionine | 0.654 g | 0.473 g |
| Cystine | 0.227 g | 0.171 g |
| Phenylalanine | 0.892 g | 0.624 g |
| Tyrosine | 0.798 g | 0.54 g |
| Threonine | 0.995 g | 0.701 g |
| Tryptophan | 0.268 g | 0.179 g |
| Valine | 1.14 g | 0.826 g |
| Arginine | 1.42 g | 0.955 g |
| Alanine | 1.35 g | 0.968 g |
| Serine | 2.31 g | 1.64 g |
| Proline | 3.43 g | 2.39 g |
| Glycine | 1.08 g | 0.767 g |
| Aspartic Acid | 0.789 g | 0.565 g |
| Glutamic Acid | 0.95 g | 0.653 g |
Per 100 grams
| Nutrient | Fish Cod | Fish Trout |
|---|---|---|
| Calories | 72.3 kcal | 130 kcal |
| Protein | 16.4 g | 20.6 g |
| Carbs | 0 g | 0 g |
| Fat | 0.583 g | 4.75 g |
| Vitamins | ||
| Vitamin A | 7 µg | 40 µg |
| Thiamin (B1) | 0.055 mg | 0.183 mg |
| Riboflavin (B2) | 0.055 mg | 0.157 mg |
| Niacin (B3) | 1.58 mg | 5.19 mg |
| Pantothenic Acid (B5) | 0.223 mg | 1.51 mg |
| Vitamin B6 | 0.181 mg | 0.305 mg |
| Folate | 7 µg | 12 µg |
| Vitamin B12 | 1.38 µg | 4.83 µg |
| Choline | 65.1 mg | 65 mg |
| Vitamin C | 0.5 mg | 1.93 mg |
| Vitamin D | 0.7 µg | 9.9 µg |
| Vitamin E | 0.59 mg | 1.27 mg |
| Vitamin K | 0.05 µg | 0.1 µg |
| Minerals | ||
| Calcium | 10.2 mg | 40 mg |
| Iron | 0.202 mg | 0.722 mg |
| Magnesium | 23.3 mg | 26.5 mg |
| Phosphorus | 236 mg | 247 mg |
| Potassium | 298 mg | 409 mg |
| Sodium | 219 mg | 44.8 mg |
| Zinc | 0.355 mg | 0.685 mg |
| Copper | 0.017 mg | 0.097 mg |
| Manganese | 0.009 mg | 0.26 mg |
| Selenium | 26.3 µg | 16.3 µg |
| Iodine | 4.97 µg | 40 µg |
| Fats | ||
| Polyunsaturated Fat | 0.159 g | 1.26 g |
| Monounsaturated Fat | 0.064 g | 1.79 g |
| Saturated Fat | 0.087 g | 0.962 g |
| Trans Fat | 0.005 g | 0.033 g |
| Cholesterol | 45.8 mg | 59 mg |
| Omega-3 (ALA) | 0.001 g | 0.054 g |
| Omega-3 (EPA) | 0.039 g | 0.164 g |
| Omega-3 (DHA) | 0.09 g | 0.429 g |
| Omega-6 (Linoleic Acid) | 0.011 g | 0.28 g |
| Amino Acids | ||
| Histidine | 0.424 g | 0.609 g |
| Isoleucine | 0.75 g | 0.954 g |
| Leucine | 1.33 g | 1.68 g |
| Lysine | 1.52 g | 1.9 g |
| Methionine | 0.473 g | 0.613 g |
| Cystine | 0.164 g | 0.222 g |
| Phenylalanine | 0.645 g | 0.808 g |
| Tyrosine | 0.577 g | 0.699 g |
| Threonine | 0.72 g | 0.908 g |
| Tryptophan | 0.194 g | 0.232 g |
| Valine | 0.824 g | 1.07 g |
| Arginine | 1.03 g | 1.24 g |
| Alanine | 0.979 g | 1.25 g |
| Serine | 1.67 g | 2.12 g |
| Proline | 2.48 g | 3.09 g |
| Glycine | 0.783 g | 0.993 g |
| Aspartic Acid | 0.571 g | 0.732 g |
| Glutamic Acid | 0.687 g | 0.845 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Cod and Fish Trout, including preparation variants and research-cited compound levels, or compare any two foods.