Cod vs Brown Rice: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Cod has 82 calories while Brown Rice has 111 calories per 100g.
Quick Summary
Fewer Calories
Cod
82 kcal
More Protein
Cod
17g
More Fiber
Brown Rice
1.8g
Less Sugar
Cod
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Cod | Brown Rice | Difference |
|---|---|---|---|
| Calories | 82kcal✓ | 111kcal | -29.0kcal |
| Protein | 17g✓ | 2.6g | +14.4g |
| Carbohydrates | 0g✓ | 23g | -23.0g |
| Fat | 0.7g✓ | 0.9g | -0.2g |
| Fiber | 0g | 1.8g✓ | -1.8g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 77mg | 5mg✓ | +72.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cod
Brown Rice
Diet Compatibility
Cod
Brown Rice
When to Choose Cod
- ✓Lower in calories (82 vs 111)
- ✓Higher in protein (17g vs 2.6g)
- ✓Lower in carbs (0g vs 23g)
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Brown Rice
- ✓More fiber (1.8g vs 0g)
- ✓Lower sodium (5mg vs 77mg)
Common Uses
Cod vs Brown Rice: Nutritional Analysis
Brown Rice is more calorie-dense at 111 calories per 100g compared to 82 for Cod, a difference of 29 calories. On the protein front, Cod delivers more with 17g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Cod and Brown Rice tell different nutritional stories. Cod provides 0g of carbohydrates, 0.7g of fat, and 0g of fiber per 100g, while Brown Rice contains 23g carbs, 0.9g fat, and 1.8g fiber. The higher fiber content in Brown Rice supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
Key Takeaways
- For weight management: Cod is the lower-calorie choice at 82 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cod provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Brown Rice offers more fiber (1.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Cod or Brown Rice?
Brown Rice has more calories with 111 kcal per 100g, compared to Cod with 82 kcal. That's a difference of 29 calories per 100g serving.
Is Cod healthier than Brown Rice?
Cod and Brown Rice have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Cod and Brown Rice?
Cod has more protein with 17g per 100g, compared to Brown Rice with 2.6g. Cod provides 14.4g more protein per 100g serving.
Which is better for weight loss, Cod or Brown Rice?
For weight loss, Cod is the better choice with only 82 calories per 100g compared to 111 calories in Brown Rice. Brown Rice also offers 1.8g of fiber per 100g, which helps you feel fuller longer.
Does Cod or Brown Rice have fewer carbs?
Cod has fewer carbs with 0g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Cod is the better option with 23.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.