Cod (Raw)vsTrout (Raw)
Cod (Raw) has 82 calories and 18g protein per 100g. Trout (Raw) has 119 calories and 21g protein per 100g Trout (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Trout (Raw)
Go with Cod (Raw) at just 82 kcal per 100g — 31% fewer calories.
Trout (Raw) will keep you satisfied longer with 20.5g protein, 3.5g fat — fat and protein slow digestion while fiber adds bulk.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Trout (Raw) provides 481mg of potassium per 100g — important for muscle function and hydration.
Trout (Raw) provides 67mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Fish Trout Rainbow Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 119kcal6% | <0.1kcal |
| Protein | 18g36% | 21g41% | <0.1g |
| Total Fat | 0.67g1% | 3.5g4% | <0.1g |
| Saturated Fat | 0.13g1% | 0.72g4% | <0.1g |
| Cholesterol | 43mg14% | 59mg20% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 19mcg2% | <0.1mcg |
| Vitamin C | 1.0mg1% | 2.4mg3% | <0.1mg |
| Vitamin D | 0.90mcg5% | — | — |
| Vitamin E | 0.64mg4% | — | — |
| Vitamin K | 0.10mcg0% | — | — |
| Vitamin B6 | 0.24mg14% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 0.91mcg38% | 4.5mcg185% | <0.1mcg |
| Folate | 7.0mcg2% | 12mcg3% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.12mg10% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.10mg8% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 5.4mg34% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 31mg1% | +23mg |
| Calcium | 16mg1% | 67mg5% | <0.1mg |
| Iron | 0.38mg2% | 0.70mg4% | <0.1mg |
| Potassium | 413mg9% | 481mg10% | <0.1mg |
| Phosphorus | 203mg16% | 271mg22% | <0.1mg |
| Magnesium | 32mg8% | 31mg7% | +1.0mg |
| Zinc | 0.45mg4% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg3% | 0.11mg12% | <0.1mg |
| Manganese | <0.1mg1% | 0.16mg7% | <0.1mg |
| Selenium | 33mcg60% | 13mcg23% | +21mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 119 kcal for Trout (Raw) — that's 45% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: Trout (Raw) has more protein per 100g (20.5g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Trout (Raw) has more fat (3.46g 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 B12 (Trout (Raw): 4.45mcg vs 0.91mcg), Niacin (B3) (Trout (Raw): 5.38mg vs 2.06mg), Vitamin C (Trout (Raw): 2.4mg vs 1mg).
Key Minerals: Notable mineral differences include Manganese (Trout (Raw): 0.158mg vs 0.015mg), Calcium (Trout (Raw): 67mg vs 16mg), Copper (Trout (Raw): 0.109mg vs 0.028mg).
Diet Suitability: Both fit a low-carb or keto diet. Trout (Raw) fits a high-protein diet. Cod (Raw) fits a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Cod
More with Trout
❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Trout (Raw)?
- Trout (Raw) has more protein with 20.5g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Trout (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 119 kcal.
- Is Cod (Raw) or Trout (Raw) healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Trout (Raw) has 119 calories and 20.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Trout (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 3.46g.