vs
vs
Pacific Cod (raw)
Rainbow Smelt (raw)
Walleye (raw)
Top 62%984 points
Top 62%
Top 1%2,565 points
Top 1%
Top 5%2,465 points
Top 5%
Top nutrition facts and health benefits

Pacific Cod (raw) vs Rainbow Smelt (raw) vs Walleye (raw): 20 facts in comparison

1. more lipids per 100g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
0.2g
Red Caviar: 17.9g
2.42g
1.22g

2. more phosphorus per 100g

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
180mg
Atlantic Sardine (canned in oil, drained, with bones): 490mg
230mg
210mg

3. more zinc per 100g

Zinc plays an important part in cell division and in strengthening the immune system.
0.35mg
Eastern Oyster (canned): 90.95mg
1.65mg
0.62mg

4. more proteins per 100g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
17.54g
Tilapia (raw): 208g
17.63g
19.14g

5. higher water content per 100g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
81.86g
Pink Salmon (canned, unsalted): 703g
78.77g
79.31g

6. more ash per 100g

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
1.19g
European Anchovy (canned in oil, drained): 11.1g
1.4g
1.2g

7. more food energy (kJ) per 100g

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
301kJ
Red Caviar: 1105kJ
406kJ
389kJ

8. more carbohydrates per 100g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
0g
Dehydrated Onion Flakes: 83.28g
0g
0g

9. more iron content per 100g

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
0.17mg
Red Caviar: 11.88mg
0.9mg
1.3mg

10. more magnesium per 100g

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
28mg
Red Caviar: 300mg
30mg
30mg

11. more food energy (kcal) per 100g

The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
72kcal
Red Caviar: 264kcal
97kcal
93kcal

12. more potassium per 100g

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
329mg
European Anchovy (canned in oil, drained): 544mg
290mg
389mg

13. more sodium per 100g

Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.
109mg
European Anchovy (canned in oil, drained): 3668mg
60mg
51mg

14. more calcium content per 100g

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.
23mg
Atlantic Sardine (canned in oil, drained, with bones): 382mg
60mg
110mg

15. more copper per 100g

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.
22mg
Eastern Oyster (raw): 738mg
139mg
178mg

16. more manganese per 100g

Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.
15mg
Walleye (raw): 800mg
700mg
800mg

17. more saturated fatty acids per 100g

Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
39g
Wild Atlantic Salmon (raw): 981g
452g
249g

18. more monounsaturated fatty acids per 100g

A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
51g
Pink Salmon (canned, drained, skinless, boneless): 971g
641g
294g

19. more polyunsaturated fatty acids per 100g

A form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
81g
Chum Salmon (raw): 898g
885g
447g

20. less cholesterol per 100g

Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.
46mg
Light Tuna (canned in oil, unsalted, drained): 18mg
70mg
86mg

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