Cod (Raw)vsTilapia (Raw)
Cod (Raw) has 82 calories and 18g protein per 100g. Tilapia (Raw) has 96 calories and 20g protein per 100g Tilapia (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Tilapia (Raw)
Tilapia (Raw) will keep you satisfied longer with 20.1g protein — fat and protein slow digestion while fiber adds bulk.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Fish Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 96kcal5% | <0.1kcal |
| Protein | 18g36% | 20g40% | <0.1g |
| Total Fat | 0.67g1% | 1.7g2% | <0.1g |
| Saturated Fat | 0.13g1% | 0.58g3% | <0.1g |
| Cholesterol | 43mg14% | 50mg17% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 0mcg0% | +12mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | 0.90mcg5% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.64mg4% | 0.40mg3% | +0.24mg |
| Vitamin K | 0.10mcg0% | 1.4mcg1% | <0.1mcg |
| Vitamin B6 | 0.24mg14% | 0.16mg10% | +<0.1mg |
| Vitamin B12 | 0.91mcg38% | 1.6mcg66% | <0.1mcg |
| Folate | 7.0mcg2% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 52mg2% | +2.0mg |
| Calcium | 16mg1% | 10mg1% | +6.0mg |
| Iron | 0.38mg2% | 0.56mg3% | <0.1mg |
| Potassium | 413mg9% | 302mg6% | +111mg |
| Phosphorus | 203mg16% | 170mg14% | +33mg |
| Magnesium | 32mg8% | 27mg6% | +5.0mg |
| Zinc | 0.45mg4% | 0.33mg3% | +0.12mg |
| Copper | <0.1mg3% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg2% | <0.1mg |
| Selenium | 33mcg60% | 42mcg76% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is moderately lower in calories than Tilapia (Raw), containing 82 kcal compared to 96 kcal per 100g (17% fewer calories).
Protein: Tilapia (Raw) has more protein per 100g (20.1g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tilapia (Raw) has more fat (1.7g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cod (Raw): 12mcg vs 0mcg), Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin K (Tilapia (Raw): 1.4mcg vs 0.1mcg).
Key Minerals: Notable mineral differences include Copper (Tilapia (Raw): 0.075mg vs 0.028mg), Manganese (Tilapia (Raw): 0.037mg vs 0.015mg), Calcium (Cod (Raw): 16mg vs 10mg).
Diet Suitability: Both fit a low-carb or keto diet. Tilapia (Raw) fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Tilapia (Raw)?
- Tilapia (Raw) has more protein with 20.1g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Tilapia (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 96 kcal.
- Is Cod (Raw) or Tilapia (Raw) healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Tilapia (Raw) has 96 calories and 20.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Tilapia (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 1.7g.