Nutrition Comparison Tool
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Cooked Atlantic Cod (Dry Heat)
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Cooked Pacific Cod
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 7% DV 89 calories
  • Cooked Pacific Cod 1 fillet (x1) 6% DV 77 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 2% DV 0.73g
  • Cooked Pacific Cod 1 fillet (x1) 1% DV 0.45g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 0% DV 0g
  • Cooked Pacific Cod 1 fillet (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 22% DV 19.4g
  • Cooked Pacific Cod 1 fillet (x1) 19% DV 16.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 16% DV 46.8mg
  • Cooked Pacific Cod 1 fillet (x1) 17% DV 51.3mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 1% DV 0.14g
  • Cooked Pacific Cod 1 fillet (x1) 0% DV 0.09g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 0% DV 0g
  • Cooked Pacific Cod 1 fillet (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 0% DV 0g
  • Cooked Pacific Cod 1 fillet (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 2% DV 0.42mg
  • Cooked Pacific Cod 1 fillet (x1) 1% DV 0.18mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 1% DV 11.9mg
  • Cooked Pacific Cod 1 fillet (x1) 1% DV 9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Atlantic Cod (Dry Heat) 3 oz (x1) 8% DV 207.4mg
  • Cooked Pacific Cod 1 fillet (x1) 10% DV 260.1mg
Comparison Table

Table Legend

  1. Cooked Atlantic Cod (Dry Heat)
  2. Cooked Pacific Cod
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 85 90
Calories
(%DV)		 89
(7%)		 77
(6%)
Fat (g)
(%DV)		 0.73
(2%)		 0.45
(1%)
Protein (g)
(%DV)		 19.4
(22%)		 16.9
(19%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 46.8
(16%)		 51.3
(17%)
Saturated Fats (g)
(%DV)		 0.14
(1%)		 0.09
(0%)
Net-Carbs (g) 0
0
Trans Fatty Acids (g) --
0.01
  Minerals
Food # 1 2
Weight (g) 85 90
Calcium (mg)
(%DV)		 11.9
(1%)		 9
(1%)
Iron, Fe (mg)
(%DV)		 0.42
(2%)		 0.18
(1%)
Potassium, K (mg)
(%DV)		 207.4
(8%)		 260.1
(10%)
Magnesium (mg)
(%DV)		 35.7
(11%)		 21.6
(7%)
Phosphorus, P (mg)
(%DV)		 117.3
(17%)		 310.5
(44%)
Sodium (mg)
(%DV)		 66.3
(4%)		 334.8
(22%)
Zinc, Zn (mg)
(%DV)		 0.49
(6%)		 0.35
(4%)
Copper, Cu (mg)
(%DV)		 0.03
(3%)		 0.02
(2%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 32
(58%)		 25.2
(46%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
154.8
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 85 90
Vitamin A, RAE (mcg)
(%DV)		 11.9
(2%)		 1.8
(0%)
Vitamin C (mg)
(%DV)		 0.85
(1%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(7%)		 0.03
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(6%)		 0.05
(5%)
Niacin (B3) (mg)
(%DV)		 2.1
(15%)		 1.2
(9%)
Vitamin B5 (PA) (mg)
(%DV)		 0.15
(3%)		 0.32
(6%)
Vitamin B6 (mg)
(%DV)		 0.24
(19%)		 0.12
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 6.8
(2%)		 7.2
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 6.8
(2%)		 7.2
(2%)
Folate DFE (mcg)
(%)		 6.8
(2%)		 7.2
(2%)
Choline (mg)
(%DV)		 71.1
(17%)		 71.7
(17%)
Vitamin B12 (mcg)
(%DV)		 0.89
(37%)		 2.1
(87%)
Retinol (mcg) 11.9
1.8
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 39.9 6.3
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 0.69
(5%)		 0.6
(4%)
Vitamin D (mcg)
(%DV)		 1
(7%)		 0.54
(4%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) 1
0.54
Vitamin D (IU)
(%DV)		 39.1
(5%)		 21.6
(3%)
Vitamin K (mcg)
(%DV)		 0.09
(0%)		 0
(0%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
0
  Other
Food # 1 2
Weight (g) 85 90
Water (g) 64.5
72.3
Ash (g) 1
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 8.38
13.58
  Carbohydrates
Food # 1 2
Weight (g) 85 90
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
0
Fructose (g) --
0
Lactose (g) --
0
Maltose (g) --
0
Galactose (g) --
0
Starch (g) --
0
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 85 90
Monounsaturated Fats (g) 0.105
0.08
Polyunsaturated Fats (g) 0.248
0.181
Omega 3s (g)
(%AI)		 0.001
(0%)		 0.001
(0%)
Omega 6s (g)
(%AI)		 0.005
(0%)		 0.019
(0%)
Omega 3 to Omega 6 Ratio 0.17
0.05
Omega 6 to Omega 3 Ratio 6
21
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.003
0.038
Docosapentaenoic Acid (DPA) (g) 0.011
0.005
Docosahexaenoic Acid (DHA) (g) 0.131
0.106
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
0.001
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0.002
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.01
0.004
Pentadecanoic Acid (15:0) (g) --
0.001
Palmitic Acid (16:0) (g) 0.099
0.063
Margaric Acid (17:0) (g) --
0.001
Stearic Acid (18:0) (g) 0.032
0.023
Arachidic Acid (20:0) (g) --
0
Behenic Acid (22:0) (g) --
0
Lignoceric Acid (24:0) (g) --
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.001
Pentadecenoic Acid (15:1) (g) --
0.002
Palmitoleic Acid (16:1) (g) 0.018
0.005
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
0.015
Oleic Acid (18:1) (g) 0.066
0.046
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.016
0.006
Docosenoic Acid (22:1) (g) 0.003
0.001
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.005
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.005
0.019
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.001
0.001
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0.001
0
Eicosatrienoic Acid (20:3) (g) --
0.002
Eicosatetraenoic Acid 20:4 (g) 0.024
0.009
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
0.001
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 85 90
Essential  
Histidine (mg)
(%RDI)		 571
(58%)		 357
(36%)
Isoleucine (mg)
(%RDI)		 894
(67%)		 750
(56%)
Leucine (mg)
(%RDI)		 1578
(53%)		 1337
(45%)
Lysine (mg)
(%RDI)		 1782
(67%)		 1544
(58%)
Methionine (mg)
(%RDI)		 575
(43%)		 461
(34%)
Phenylalanine (mg)
(%RDI)		 757
(33%)		 657
(28%)
Threonine (mg)
(%RDI)		 851
(61%)		 726
(52%)
Tryptophan (mg)
(%RDI)		 218
(62%)		 208
(59%)
Valine (mg)
(%RDI)		 1000
(59%)		 807
(48%)
Conditional  
Arginine (mg) 1161
1084
Cystine (mg)
(%RDI)		 208
(16%)		 150
(11%)
Glycine (mg) 932
784
Proline (mg) 686
565
Tyrosine (mg)
(%RDI)		 655
(28%)		 611
(26%)
Non-Essential  
Alanine (mg) 1174
968
Aspartic acid (mg) 1987
1683
Betaine (mg) 8
--
Glutamic acid (mg) 2897
2536
Hydroxyproline (mg) --
--
Serine (mg) 792
715
Data Source
Cooked Atlantic Cod (Dry Heat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Pacific Cod
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.