Raw Cod (Atlantic)VSRaw Tofu
Raw Cod (Atlantic) has 7.0g more protein per 100g than Raw Tofu — 16.1g vs 9.0g per 100g (USDA). For those watching their calorie intake, Raw Cod (Atlantic) offers only 65.9855 calories per 100g compared to 78 calories in Raw Tofu. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Cod (Atlantic) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Cod (Atlantic) | Raw Tofu |
|---|---|---|
| Protein | 16.1 g | 9.0 g |
| Calories | 66 kcal | 78 kcal |
| Total fat | 0.7 g | 4.2 g |
| Carbohydrates | 0.0 g | 2.9 g |
Raw Cod (Atlantic)
Raw Tofu
How does Raw Cod (Atlantic) compare to Raw Tofu?
Raw Cod (Atlantic) has 7.0g more protein per 100g than Raw Tofu — 16.1g vs 9.0g per 100g (USDA). For those watching their calorie intake, Raw Cod (Atlantic) offers only 65.9855 calories per 100g compared to 78 calories in Raw Tofu. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Cod (Atlantic) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Raw Cod (Atlantic)With 16.1g of protein per 100g, Raw Cod (Atlantic) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Cod (Atlantic)At only 65.9855 calories per 100g, Raw Cod (Atlantic) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw Cod (Atlantic)Raw Cod (Atlantic) offers the best protein-to-calorie ratio, delivering 16.1g of protein for just 65.9855 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw TofuRaw Tofu is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Raw Cod (Atlantic)With only 0.0g of carbohydrates per 100g, Raw Cod (Atlantic) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Cod (Atlantic)For everyday fitness enthusiasts seeking balanced nutrition, Raw Cod (Atlantic) offers a good protein content at 16.1g with 65.9855 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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