Compare nutritional values, benefits and context to choose the best option for your goal.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Food
Food
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Total foods
2
items analyzed
Best choice
Cod, salted, raw
Average protein
76,5 g
per 100g
Average carbs
3,8 g
per 100g
Average fat
1,4 g
per 100g
For nutritional efficiency, Cod, salted, raw offers a clear advantage in low carbohydrate content and overall nutrient density. However, egg white from dehydrated, pasteurized Brazilian eggs slightly surpasses in protein content.
For nutritional efficiency, Cod, salted, raw offers a clear advantage in low carbohydrate content and overall nutrient density. However, egg white from dehydrated, pasteurized Brazilian eggs slightly surpasses in Protein content.
Choose Cod, salted, raw when prioritizing low carbohydrate intake, nutrient density, and calorie efficiency. Opt for Egg, chicken, white if your goal centers on maximizing Protein, especially in muscle-focused diets.
Salty cod isn't ideal if sodium restriction is critical, despite its macro benefits. Conversely, dehydrated egg whites might be less suitable for low-calorie or low-carb plans due to their higher calorie and carbohydrate content.
For most practical and nutritional purposes, Cod, salted, raw remains the better choice overall, especially for low-carb, nutrient-dense diets. However, if Protein maximization with minimal Carbs is your priority, dehydrated, pasteurized egg whites from Brazil can be a valuable addition—just watch the sodium and calorie trade-offs.
Food
Food
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Cod, salted, raw | 322,0 | 75,0 | 0,0 | 2,4 | 0,0 | 10/10 |
Egg, chicken, white, dehydrated, pasteurized, Brazil | 346,0 | 78,0 | 7,7 | 0,3 | 0,0 | 10/10 |
Food
Food
Protein
High
Carbs
Low
Fat
Low
Calories
High
Summary
Decide better
For the goal of food comparison, Cod, salted, raw has the edge across the main nutrients.
Cod, salted, raw tends to be the choice best aligned with this page's data.
Choose Cod when low carbs and calorie efficiency matter most; opt for egg whites when protein content is the priority.
On this page, unless noted otherwise, main macros are per 100 grams.
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