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Cod, filet, steamed (without addition of fat and salt) vs Fish, sole, raw: nutrition comparison

Per 100 g: 74 kcal for Cod, filet, steamed (without addition of fat and salt), versus 80 kcal for Fish, sole, raw, a difference of 6 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Cod, filet, steamed (without addition of fat and salt)

Sea fish100 g

Protein17 g 17 g

Fat0.6 g 0.6 g

Vitamin D2 µg 2 µg

Omega-30.2 g 0.2 g

Energy74 kcal 74 kcal

Protein−1.7 g

Fatequal

Vitamin D−6 µg

Omega-3+0.1 g

Energy−6 kcal

Fish, sole, raw

Sea fish100 g

Protein18.7 g 18.7 g

Fat0.6 g 0.6 g

Vitamin D8 µg 8 µg

Omega-30.1 g 0.1 g

Energy80 kcal 80 kcal

Highest vitamin D content

Fish, sole, raw contains 6 µg more vitamin D per 100 g.

Highest vitamin B12 content

Cod, filet, steamed (without addition of fat and salt) contains 0.6 µg more vitamin B12 per 100 g.

Highest phosphorus content

Fish, sole, raw contains 60 mg more phosphorus per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Cod, filet, steamed (without addition of fat and salt)	Fish, sole, raw
Macronutrients
Energy	74 kcal	80 kcal
Protein	17 g	18.7 g
Fat	0.6 g	0.6 g
of which saturated fat	0.1 g	0.1 g
of which polyunsaturated	0.2 g	0.2 g
of which omega-3	0.2 g	0.1 g
Carbohydrates	0 g	0 g
of which sugars	0 g	0 g
Dietary fibre	0 g	0 g
Water	82.4 g	78.5 g
Alcohol	0 g	0 g
Minerals
Calcium	16 mg	29 mg
Iron	0.2 mg	0.6 mg
Magnesium	24 mg	25 mg
Phosphorus	210 mg	270 mg
Potassium	380 mg	350 mg
Sodium	56 mg	120 mg
Zinc	0.5 mg	0.1 mg
Vitamins
Vitamin D	2 µg	8 µg
Vitamin B12	1.4 µg	0.8 µg
Vitamin C	0 mg	2 mg
Folate	10 µg	10 µg

Cod, filet, steamed (without addition of fat and salt) vs Fish, sole, raw: nutrition comparison

Cod, filet, steamed (without addition of fat and salt)

Fish, sole, raw

Full comparison, nutrient by nutrient

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