Cod vs Tofu (Firm)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Cod | Tofu (Firm) |
|---|---|---|
| Calories | 82kcal | 144kcal |
| Protein | 17.8g | 17.3g |
| Carbs | 0g | 2.8g |
| Fat | 0.7g | 8.7g |
| Fiber | 0g | 2.3g |
| Sugar | 0g | 0.7g |
| Sodium | 54mg | 14mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Cod has 62 fewer calories per 100g than Tofu (Firm) (76% less).
- Cod delivers more protein (17.8g vs 17.3g per 100g).
- Tofu (Firm) has more fiber (2.3g vs 0g).
- Cod contains less fat (0.7g vs 8.7g).
- Cod has less sugar (0g vs 0.7g).
Cod
Cod is a lean white fish with one of the lowest calorie-to-protein ratios you can find — under 100 kcal for 18g of protein. It is high in selenium, iodine, and vitamin B12, and contains modest amounts of omega-3s. Its mild flavor and quick cooking time make it a flexible weekday option.
View Cod nutrition →Tofu (Firm)
Tofu is a versatile plant-based protein made from soybeans. It provides all essential amino acids and is an excellent source of iron, calcium (when calcium-set), and manganese. Tofu contains isoflavones, which have been studied for their potential benefits for heart health and bone density.
View Tofu (Firm) nutrition →Track Cod & Tofu (Firm) in Kairo
Scan your food with AI and automatically track calories and macros. No manual entry needed.
Try Kairo for free