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
Supplement, protein powder whey based
Average protein
76,5 g
per 100g
Average carbs
1,6 g
per 100g
Average fat
1,7 g
per 100g
In terms of overall nutrient content, Cod, salted, raw edges out slightly as the better option. However, the whey protein powder surpasses in protein density and provides beneficial micronutrients, making it more suitable for muscle building and supplement needs.
In terms of overall nutrient content, Cod, salted, raw edges out slightly as the better option. However, the whey Protein powder surpasses in Protein density and provides beneficial micronutrients, making it more suitable for muscle building and supplement needs.
Here's how these two foods stack up based on their main macro and micronutrients:
If your goal is to compare foods strictly on nutrient profiles, Cod, salted, raw wins for low Calories and Carbs. Opt for the whey Protein powder if your priority is maximizing Protein intake and benefiting from additional nutrients like calcium, magnesium, and phosphorus. Use Cod when low calorie and carb content are critical; choose whey Protein for higher Protein density and micronutrient boost.
Pick Cod, salted, raw especially when dietary restrictions demand low Carbs and Calories, such as keto or calorie-controlled diets. Whey Protein powder is ideal for athletes, bodybuilders, or those needing a concentrated Protein source with added minerals and vitamins for recovery and muscle growth.
Cod, while high in Protein, lacks Fiber and is extremely high in sodium (over 8,100 mg per 100 g), which can be problematic for those managing blood pressure or kidney general health. Whey Protein, despite its Protein advantage, has more Carbs and slightly higher Calories, making it less ideal for strict low-carb or low-calorie plans.
For most practical purposes, especially if you're focused on muscle gain and nutritional density, whey Protein powder offers more benefits despite its slightly higher calorie and carbohydrate content. However, for a natural, minimally processed food with lower Calories and Carbs, Cod remains a strong choice—particularly for those on restrictive diets. Always balance your specific general health goals and dietary needs when choosing between the two.
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 | 316,0 | 75,0 | 0,0 | 1,8 | 0,0 | 10/10 |
Supplement, protein powder whey based | 339,0 | 78,1 | 3,2 | 1,6 | 3,1 | 10/10 |
Food
Food
Protein
High
Carbs
Low
Fat
Low
Calories
High
Summary
Decide better
In terms of overall nutrients, Cod has an edge for low calories and carbs, but whey protein offers higher protein density and added micronutrients for muscle building.
Choose Cod if you need a low-calorie, low-carb natural food, especially if sodium intake isn't a concern. Opt for whey protein if maximizing protein and micronutrients for recovery and muscle growth is your goal.
Values provided are based on 100 grams as per the available data.
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