Lobster (Raw)vsCod (Raw)
Lobster (Raw) has 77 calories and 17g protein per 100g. Cod (Raw) has 82 calories and 18g protein per 100g Cod (Raw) has more protein, Lobster (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lobster (Raw) vs Cod (Raw)
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Lobster (Raw) has 127mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
Lobster (Raw) provides 84mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Lobster (Raw)
High in sodium at 423mg per 100g, so it may not be the best fit for a low-sodium diet.
Relatively high in cholesterol at 127mg per 100g.
Cod (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Lobster Northern | Fish Cod Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 77kcal4% | 82kcal4% | <0.1kcal |
| Protein | 17g33% | 18g36% | <0.1g |
| Total Fat | 0.75g1% | 0.67g1% | +<0.1g |
| Saturated Fat | 0.18g1% | 0.13g1% | +<0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 127mg42% | 43mg14% | +84mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 12mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 1.0mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0.90mcg5% | <0.1mcg |
| Vitamin E | 0.87mg6% | 0.64mg4% | +0.23mg |
| Vitamin K | 0mcg0% | 0.10mcg0% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.24mg14% | <0.1mg |
| Vitamin B12 | 1.3mcg52% | 0.91mcg38% | +0.34mcg |
| Folate | 10mcg3% | 7.0mcg2% | +3.0mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 1.6mg10% | 2.1mg13% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 423mg18% | 54mg2% | +369mg |
| Calcium | 84mg6% | 16mg1% | +68mg |
| Iron | 0.26mg1% | 0.38mg2% | <0.1mg |
| Potassium | 200mg4% | 413mg9% | <0.1mg |
| Phosphorus | 161mg13% | 203mg16% | <0.1mg |
| Magnesium | 38mg9% | 32mg8% | +6.0mg |
| Zinc | 3.5mg32% | 0.45mg4% | +3.1mg |
| Copper | 1.4mg150% | <0.1mg3% | +1.3mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 64mcg116% | 33mcg60% | +31mcg |
🔬Nutritional Analysis
Calories: Lobster (Raw) is moderately lower in calories than Cod (Raw), containing 77 kcal compared to 82 kcal per 100g (6% fewer calories).
Protein: Cod (Raw) provides more protein with 17.8g versus 16.5g per 100g. In terms of protein-to-calorie efficiency, Cod (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Lobster (Raw) has 0.75g and Cod (Raw) has 0.67g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin D (Cod (Raw): 0.9mcg vs 0mcg), Vitamin K (Cod (Raw): 0.1mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Lobster (Raw): 1.35mg vs 0.028mg), Sodium (Lobster (Raw): 423mg vs 54mg), Zinc (Lobster (Raw): 3.53mg vs 0.45mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Cod (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Lobster (Raw) or Cod (Raw)?
- Cod (Raw) has more protein with 17.8g per 100g compared to 16.5g for Lobster (Raw).
- Which is lower in calories, Lobster (Raw) or Cod (Raw)?
- Lobster (Raw) is lower in calories with 77 kcal per 100g versus 82 kcal.
- Is Lobster (Raw) or Cod (Raw) healthier?
- It depends on your goals. Lobster (Raw) has 77 calories and 16.5g protein per 100g, while Cod (Raw) has 82 calories and 17.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lobster (Raw) or Cod (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 0.75g.