Cod (Raw)vsSardine
Cod (Raw) has 82 calories and 18g protein per 100g. Sardine has 208 calories and 25g protein per 100g Sardine has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Sardine
Go with Cod (Raw) at just 82 kcal per 100g — 61% fewer calories.
Sardine will keep you satisfied longer with 24.6g protein, 11.4g fat — fat and protein slow digestion while fiber adds bulk.
Sardine's natural fat (11.4g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — not all fat is bad, moderate amounts are essential.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Sardine has 142mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Cod (Raw)
No major nutritional red flags stand out per 100g.
Sardine
Relatively high in cholesterol at 142mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Fish Sardine Atlantic Canned In Oil | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 208kcal10% | <0.1kcal |
| Protein | 18g36% | 25g49% | <0.1g |
| Total Fat | 0.67g1% | 11g15% | <0.1g |
| Saturated Fat | 0.13g1% | 1.5g8% | <0.1g |
| Cholesterol | 43mg14% | 142mg47% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 32mcg4% | <0.1mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | 0.90mcg5% | 4.8mcg24% | <0.1mcg |
| Vitamin E | 0.64mg4% | 2.0mg14% | <0.1mg |
| Vitamin K | 0.10mcg0% | 2.6mcg2% | <0.1mcg |
| Vitamin B6 | 0.24mg14% | 0.17mg10% | +<0.1mg |
| Vitamin B12 | 0.91mcg38% | 8.9mcg373% | <0.1mcg |
| Folate | 7.0mcg2% | 10mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.23mg17% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 5.2mg33% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 307mg13% | <0.1mg |
| Calcium | 16mg1% | 382mg29% | <0.1mg |
| Iron | 0.38mg2% | 2.9mg16% | <0.1mg |
| Potassium | 413mg9% | 397mg8% | +16mg |
| Phosphorus | 203mg16% | 490mg39% | <0.1mg |
| Magnesium | 32mg8% | 39mg9% | <0.1mg |
| Zinc | 0.45mg4% | 1.3mg12% | <0.1mg |
| Copper | <0.1mg3% | 0.19mg21% | <0.1mg |
| Manganese | <0.1mg1% | 0.11mg5% | <0.1mg |
| Selenium | 33mcg60% | 53mcg96% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 208 kcal for Sardine — that's 154% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: Sardine has more protein per 100g (24.6g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Sardine has more fat (11.4g vs 0.67g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Cod (Raw) has less saturated fat (0.131g vs 1.53g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin K (Sardine: 2.6mcg vs 0.1mcg), Vitamin B12 (Sardine: 8.94mcg vs 0.91mcg).
Key Minerals: Notable mineral differences include Calcium (Sardine: 382mg vs 16mg), Iron (Sardine: 2.92mg vs 0.38mg), Manganese (Sardine: 0.108mg vs 0.015mg).
Diet Suitability: Both fit a low-carb or keto diet. Sardine fits a high-protein diet. Cod (Raw) fits a low-fat diet. Cod (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Sardine?
- Sardine has more protein with 24.6g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Sardine?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 208 kcal.
- Is Cod (Raw) or Sardine healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Sardine has 208 calories and 24.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Sardine?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 11.4g.