Alaska pollock vs. Cod — Health Impact and Nutrition Comparison

Summary

Alaska pollock are richer in protein, fats, and calories. Cod is lower in cholesterol. It contains less sodium than pollock. Alaska pollock is richer in B-complex vitamins, especially in vitamin B12: it covers 458% of the DV of vitamin B12.

Introduction

Cod and Alaska pollock are two of the most famous and world-spread fishes. This article will compare cooked versions of these fish species, focusing on their nutritional content and health impact and showing their actual differences.

Actual differences

Both pollock and cod are different species belonging to the Gadidae family. The Latin name for Alaska pollock is Gadus chalcogramma, and the cod is called Gadus macrocephalus. Alaska paddock is usually cheaper than cod. These fishes also differ in flavor, smell, appearance, texture, and preparation methods.

Alaska pollock are brown-black or olive green on the back and become pale and silvery on the ventral side. It is usually camouflaged with yellow or black spots, while cod has a grey-green or red-brown body with black dots. 

What about the flavors? Cod has a non-fishy, mild, and a bit sweet flavor. The taste of pollock is light-mild and delicate. Cod smells very fishy. Sometimes it may have supplement odors like melon and cucumber smells. Fresh pollock has a briny, mild smell. 

Alaska pollock has a softer, slightly coarse texture and white flesh with flaky white meat. In contrast, cod has a tender-firm texture. 

Cod is usually prepared in grilled, deep-fried, broiled, or baked form. Tilapia is made by grilling, baking, smoking, and stir-frying. 

Nutrition

The following sections of the article will discuss cooked cod and pollock’s macronutrient, vitamin, and mineral composition. Both of them are nutritious fish species without any amounts of carbs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Alaska pollock

3

:

1

Cod

Contains more Fats +37.2%

Contains more Other +333.3%

Equal in Protein - 22.83

Equal in Water - 75.92

Alaska pollock

Protein: 23.48 g

Fats: 1.18 g

Carbs: 0 g

Water: 73.65 g

Other: 1.69 g

Cod

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Contains more Fats +37.2%

Contains more Other +333.3%

Equal in Protein - 22.83

Equal in Water - 75.92

Calories

Due to its higher protein and fat composition, Alaska pollock provides slightly more calories than cod. It contains six more calories.

Protein

Pollock is a little higher in protein than cod. Per 100g serving, pollock provide 23.5 grams of protein, while cod contains 22.8g. 

Both of them provide different amounts of essential amino acids, such as histidine, lysine, and phenylalanine. 

Fats

Cod has less than one gram of fat per 100g, while the same amount of Alaska pollock provides 1.2g. It is higher in omega-3 fatty acids.

Surprisingly, cod is 31mg lower in cholesterol than Alaska pollock. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Alaska pollock

3

:

0

Cod

Contains more Polyunsaturated fat +99.7%

Equal in Saturated Fat - 0.168

Equal in Monounsaturated Fat - 0.124

Alaska pollock

Saturated Fat: 0.159 g

Monounsaturated Fat: 0.134 g

Polyunsaturated fat: 0.583 g

Cod

Saturated Fat: 0.168 g

Monounsaturated Fat: 0.124 g

Polyunsaturated fat: 0.292 g

Contains more Polyunsaturated fat +99.7%

Equal in Saturated Fat - 0.168

Equal in Monounsaturated Fat - 0.124

Minerals

The leader in this section is Alaska pollock. 

Pollock provides more phosphorus, magnesium, calcium, copper, potassium, and iron than cod. Cod is lower in sodium than pollock. You can see the mineral comparison chart below.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Alaska pollock

7

:

3

Cod

Contains more Calcium +414.3%

Contains more Iron +14.3%

Contains more Magnesium +92.9%

Contains more Phosphorus +93.5%

Contains more Potassium +76.2%

Contains more Copper +66.7%

Contains more Selenium +17.3%

Contains less Sodium -81.4%

Contains more Manganese +11.1%

Equal in Zinc - 0.58

Alaska pollock

Cod

Contains more Calcium +414.3%

Contains more Iron +14.3%

Contains more Magnesium +92.9%

Contains more Phosphorus +93.5%

Contains more Potassium +76.2%

Contains more Copper +66.7%

Contains more Selenium +17.3%

Contains less Sodium -81.4%

Contains more Manganese +11.1%

Equal in Zinc - 0.58

Vitamins

In general, Alaska pollock has higher vitamin content than cod. Cod contains vitamin C, which is not present in pollock. Pollock is higher in B-complex vitamins. 100g of Alaska pollock covers 458% of the DV of vitamin B12. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Alaska pollock

7

:

4

Cod

Contains more Vitamin B2 +182.3%

Contains more Vitamin B3 +57.1%

Contains more Vitamin B5 +140%

Contains more Vitamin B6 +16.3%

Contains more Vitamin B12 +248.6%

Contains more Vitamin E +189.3%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +63%

Contains more Folate +166.7%

Equal in Vitamin A - 47

Equal in Vitamin D - 1.2

Equal in Vitamin K - 0.1

Alaska pollock

Cod

Contains more Vitamin B2 +182.3%

Contains more Vitamin B3 +57.1%

Contains more Vitamin B5 +140%

Contains more Vitamin B6 +16.3%

Contains more Vitamin B12 +248.6%

Contains more Vitamin E +189.3%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +63%

Contains more Folate +166.7%

Equal in Vitamin A - 47

Equal in Vitamin D - 1.2

Equal in Vitamin K - 0.1

Health benefit

Cardiovascular health and omega fatty acids

Consuming Alaska pollock and cod is associated with a lower risk of cardiovascular disease (1). The proportion of omega-3 to omega-6 fatty acids is responsible for this. The human body cannot produce these long-chain essential fatty acids. We have to get them from some food products as a result. A study found that when blood flow quantities of omega-6 and omega-3 fatty acids are out of balance, the risk of heart disease rises (2). Thus, eating fish can support a balanced diet.

Health risks

Mercury poisoning

Alaska pollock are categorized as a food that contains moderate amounts of mercury. Mercury is poisonous to children, young people, and pregnant women, even if it is safe for healthy middle-aged individuals (3). Cod is a better option to avoid mercury poisoning because it has less mercury than Alaska pollock (4).

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/ 
2. https://pubmed.ncbi.nlm.nih.gov/34371930/ 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/ 
4. https://www.fda.gov/food/environmental-contaminants-food/mercury-levels-commercial-fish-and-shellfish-1990-2012