Cod (Raw)vsLamb Loin (Raw)
Cod (Raw) has 82 calories and 18g protein per 100g. Lamb Loin (Raw) has 143 calories and 21g protein per 100g Lamb Loin (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Lamb Loin (Raw)
Go with Cod (Raw) at just 82 kcal per 100g — 43% fewer calories.
Lamb Loin (Raw) will keep you satisfied longer with 20.9g protein, 5.9g 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.
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Cod (Raw)
No major nutritional red flags stand out per 100g.
Lamb Loin (Raw)
Relatively high in cholesterol at 66mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Lamb Loin Separable Lean Only Trimmed To 1/4" Fat Choice | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 143kcal7% | <0.1kcal |
| Protein | 18g36% | 21g42% | <0.1g |
| Total Fat | 0.67g1% | 5.9g8% | <0.1g |
| Saturated Fat | 0.13g1% | 2.1g11% | <0.1g |
| Cholesterol | 43mg14% | 66mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 0mcg0% | +12mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | 0.90mcg5% | — | — |
| Vitamin E | 0.64mg4% | 0.19mg1% | +0.45mg |
| Vitamin K | 0.10mcg0% | — | — |
| Vitamin B6 | 0.24mg14% | 0.17mg10% | +<0.1mg |
| Vitamin B12 | 0.91mcg38% | 2.2mcg92% | <0.1mcg |
| Folate | 7.0mcg2% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.13mg11% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 68mg3% | <0.1mg |
| Calcium | 16mg1% | 12mg1% | +4.0mg |
| Iron | 0.38mg2% | 1.9mg11% | <0.1mg |
| Potassium | 413mg9% | 276mg6% | +137mg |
| Phosphorus | 203mg16% | 190mg15% | +13mg |
| Magnesium | 32mg8% | 27mg6% | +5.0mg |
| Zinc | 0.45mg4% | 3.2mg29% | <0.1mg |
| Copper | <0.1mg3% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | <0.1mg |
| Selenium | 33mcg60% | 24mcg43% | +9.5mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 143 kcal for Lamb Loin (Raw) — that's 74% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: Lamb Loin (Raw) has more protein per 100g (20.9g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Lamb Loin (Raw) has more fat (5.94g 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 2.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cod (Raw): 12mcg vs 0mcg), Vitamin C (Cod (Raw): 1mg vs 0mg), Riboflavin (B2) (Lamb Loin (Raw): 0.23mg vs 0.065mg).
Key Minerals: Notable mineral differences include Zinc (Lamb Loin (Raw): 3.19mg vs 0.45mg), Iron (Lamb Loin (Raw): 1.91mg vs 0.38mg), Copper (Lamb Loin (Raw): 0.128mg vs 0.028mg).
Diet Suitability: Both fit a low-carb or keto diet. Lamb Loin (Raw) fits a high-protein diet. Cod (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Lamb Loin (Raw)?
- Lamb Loin (Raw) has more protein with 20.9g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Lamb Loin (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 143 kcal.
- Is Cod (Raw) or Lamb Loin (Raw) healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Lamb Loin (Raw) has 143 calories and 20.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Lamb Loin (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 5.94g.