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Catfish vs. Cod — Health Impact and Nutrition Comparison

Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on October 24, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Catfish
vs
Cod

Summary

Cod is notably higher in seleniumvitamin B6vitamin D, and vitamin B1, offering substantial benefits for overall health. On the other hand, catfish are richer in vitamin B12phosphorus, and vitamin B5. Catfish's significantly higher coverage of vitamin B12 can be advantageous for meeting daily nutritional requirements. Furthermore, catfish contain considerably lower levels of vitamin D than cod. Notably, cod contains lower levels of saturated fat than catfish, making it a preferable option for individuals aiming to manage their saturated fat intake.

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Introduction

In this article, we'll discuss the distinctions between cod and catfish and how those changes affect people's health.  

Classification

Cod is a member of the family Gadidaegenus Gadus, and order Gadiformes.

A varied category of ray-finned fish includes catfish. They are a part of the Siluriformes order, which has several different families. 

Appearance

Due to their lengthy barbels that resemble cat whiskers, freshwater catfish have earned the name. The look, flavor, aroma, texture, and ways of preparation of these species vary. Catfish have up to eight barbels on the chin, while Atlantic cod have a large head, a blunt snout, and a prominent barbel (a feature resembling catfish whiskers) beneath the lower jaw. An Atlantic cod's body, fins, tail, and head vary in color from a light yellowish-green to olive and red, with darker spots all over. Catfish can range in color from silver to grayish blue or olive green. Pacific cod are also known as gray cod due to their color, which is brown or grayish with black spots or patterns on the flanks and a whiter belly

Taste and Use

Catfish has a moist and fishy flavor, while cod has a non-fishymild, and somewhat sweet flavor. Cod has a strongfishy smell. It occasionally could smell like melon and cucumber while using supplements. 

Due to the algae they consume, catfish may smell unpleasant and dirty. Cod has a tender-firm texture, whereas catfish have a juicythick texture and white, occasionally pinkish, flesh. Both can be prepared using various culinary techniques, including grilling, baking, or frying.

Nutrition

Cod and catfish are the food kinds discussed in this article. To learn more about the differences between these two fish, view the nutrition infographics at the bottom of the page.

Macronutrients and Calories

Cod and catfish display distinct differences in their macronutrient profiles. A 100-gram serving of cod contains 0.86 g of fat, whereas catfish contains 7.19g. While cod contains 0.39g of other macronutrients, catfish has none. Cods' water content is 75.92g, slightly higher than catfish's 74.65g. Catfish exhibit significantly higher fat content than cod, while cod has more protein.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Cod
Cod
3
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +736%
Contains more ProteinProtein +23.8%
~equal in Carbs ~0g
~equal in Water ~75.92g
~equal in Other ~0.39g

Calories

Cod and catfish are categorized as low-calorie foods

Catfish has a slightly more excellent calorie content than cod because of its higher fat content. It has 144 calories per 100g, compared to 105 calories in 100g of cod. 

Protein

Both fish are highly recommended protein sources since they are so high in protein. Cod, however, has a higher protein content than catfish. It has 22.83g of protein per 100g, compared to 18.4g in catfish.  

Fats

Cod has lower trans fatsaturated fat, and monounsaturated fat levels than catfish, which is seen when comparing the two species. Furthermore, compared to catfish, which has more significant levels of polyunsaturated fats and omega-6 fatty acids, primarily eicosadienoic acid, cod has higher concentrations of omega-3 fatty acids, particularly DHA and EPA.

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 51% 22%
Saturated Fat: Sat. Fat 1.586 g
Monounsaturated Fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
Cod
Cod
1
29% 21% 50%
Saturated Fat: Sat. Fat 0.168 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated Fat +2412.1%
Contains more Poly. FatPolyunsaturated fat +363.7%
Contains less Sat. FatSaturated Fat -89.4%

Cholesterol

Cod contains less cholesterol than catfish. Catfish has 66 mg of cholesterol per 100g, whereas cod has 55 mg.

Carbohydrates

Both fish and low-carbohydrate diets suit those with diabetes because they have no carbs.

Vitamins

Cod is richer in Vitamin AVitamin A RAEVitamin DVitamin CVitamin B1, and Vitamin B6 and lower in Vitamin EVitamin B2Vitamin B3Vitamin B5Folate, and Vitamin B12 compared to catfish. Furthermore, catfish contain substantially more vitamin K than cod.

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 19% 9% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
Cod
Cod
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 2.8% 16% 36% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin E Vitamin E +19.8%
Contains more Vitamin B2Vitamin B2 +26.6%
Contains more Vitamin B5Vitamin B5 +350.6%
Contains more Vitamin B12Vitamin B12 +164.8%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2250%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B6Vitamin B6 +59.9%
~equal in Vitamin B3 ~2.513mg
~equal in Choline ~83.7mg

Minerals

In a 100-gram serving, cod contains 14mg of calcium0.49mg of iron, and 42mg of magnesium, while catfish has 9mg of calcium0.28mg of iron, and 23mg of magnesium. Catfish, however, surpasses cod in terms of phosphorus content (247 mg) and potassium content (366 mg), compared to cod at 138mg and 244mg, respectively. Cod contains 78mg of sodium, whereas catfish have 119mg. Both cod and catfish have the same zinc content of 0.58mg. Regarding trace minerals, catfish edge out cod with 9.9 g of selenium compared to cod's 37.6 g.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more PotassiumPotassium +50%
Contains more PhosphorusPhosphorus +79%
Contains more MagnesiumMagnesium +82.6%
Contains more CalciumCalcium +55.6%
Contains more IronIron +75%
Contains less SodiumSodium -34.5%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +279.8%
~equal in Copper ~0.036mg
~equal in Zinc ~0.58mg

Acidity

Both catfish and cod have slightly acidic properties based on their potential renal acid load (PRAL) scores. Catfish have a PRAL of 9.8 (acidic), while cod has a PRAL of 9.9 (acidic).

Weight Loss and Diets

According to the research, eating lean and fatty fish can help people on calorie-restricted diets lose weight (1).

Obese people lose more weight when they eat cod fish weekly than without seafood (2). Compared to mice given chicken, cod-fed animals exhibited smaller white adipocytes and less fatty tissue mass (3). Cod is a beautiful choice for a low-fat diet since it has less fat than catfish. Cod is a better option for a low-calorie diet since it has fewer calories per 100 grams. Conversely, nutrient-rich protein sources like catfish may promote feelings of fullness, promoting weight reduction. This fish may be an option for people who are watching their caloric intake and want to ensure they get enough nutrients.

Cod and catfish are great keto-friendly fish options since they contain no carbohydrates. Both are permitted on the Mediterranean and pescetarian diets.

Health Benefits

Up to 8 ounces of fish or other seafood per week are advised by the U.S. Department of Agriculture (USDA)(4). Catfish, cod, and other seafood often contain higher omega-3 fatty acids than other meals, which is one reason for this advice(5).Omega-3 fatty acids are widely known for their positive effects on brain health.

They may potentially aid in treating neurological and mental problems, including memory loss, attention deficit hyperactivity disorder (ADHD), and depression; however, additional study is required(6). Omega-3s are also associated with benefits in heart healthskeletal muscular strength, and even the gut microbiome, a group of good bacteria in your gut(7,8). Only 200 mg of omega-3 fatty acids are present in a 3-ounce catfish meal (9)A high omega-3 intake may be achieved by regularly taking fish oil supplements or consuming fish like cod and catfish twice to three times per week to reach at least 500 mg/day(10). An analysis of 23 trials involving more than 1 million participants found that eating fish generally reduced mortality risk and that every 200 mg of omega-3 fatty acids daily decreased mortality risk by 7%(11).  

Cardiovascular Health

A decreased cardiovascular disease risk is linked to cod and catfish eating (12). The proportion of omega-3 to omega-6 fatty acids is to blame for this. The human body cannot synthesize the long-chain, necessary fatty acids that these two molecules are. We have to get them food as a result. According to studies, the risk of heart disease increases when blood flow concentrations of omega-6 and omega-3 fatty acids are out of balance(13)

Diabetes

Cod and catfish may benefit people with diabetes since they are rich in omega-3 fatty acids.

This rat study found that consumption of cod liver oil, which is rich in omega-3 fatty acids, is linked to many biochemical alterations, including decreased triglyceridemiagreater fatty acid oxidationhigher HDL levels, and lower LDL levels, which may be advantageous for diabetes. In turn, both insulin resistance and hyperlipidemia are decreased (14).Omega-3 fatty acids may dramatically lower fasting blood glucose levels, according to different research (15).

Inflammation 

Omega-3 fatty acids are found in catfish and cod, but more in cod. These fatty acids have anti-inflammatory and anti-inflammatory properties (16). In addition, proteins found in cod may help regulate the inflammatory response while damaged skeletal muscle is being repaired (17).

Anemia 

Both catfish and cod are recommended for managing anemia due to their nutritional richness, with cod containing notably higher levels of vitamin B12. Regularly consuming these fish varieties may help reduce the risk of developing anemia and support overall blood health(18,19).

Downsides and Risks

The food catfish is regarded as having a modest quantity of mercury.

While mercury is safe for healthy middle-aged individuals, it can harm childrenteens, and expectant mothers (20). Cod is a healthy option for pregnant women since it doesn't have a lot of mercury in it. To lessen mercury poisoning, minimize your seafood intake(21). 

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: October 24, 2023
Medically reviewed by Elen Khachatrian

Infographic

Catfish vs Cod infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Catfish Cod
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Catfish Cod Opinion
Calories 144kcal 105kcal Catfish
Protein 18.44g 22.83g Cod
Fats 7.19g 0.86g Catfish
Vitamin C 0mg 1mg Cod
Cholesterol 66mg 55mg Cod
Vitamin D 10IU 46IU Cod
Magnesium 23mg 42mg Cod
Calcium 9mg 14mg Cod
Potassium 366mg 244mg Catfish
Iron 0.28mg 0.49mg Cod
Copper 0.039mg 0.036mg Catfish
Zinc 0.58mg 0.58mg
Phosphorus 247mg 138mg Catfish
Sodium 119mg 78mg Cod
Vitamin A 2IU 47IU Cod
Vitamin A RAE 1µg 14µg Cod
Vitamin E 0.97mg 0.81mg Catfish
Vitamin D 0.3µg 1.2µg Cod
Manganese 0.018mg 0.02mg Cod
Selenium 9.9µg 37.6µg Cod
Vitamin B1 0.024mg 0.088mg Cod
Vitamin B2 0.1mg 0.079mg Catfish
Vitamin B3 2.548mg 2.513mg Catfish
Vitamin B5 0.811mg 0.18mg Catfish
Vitamin B6 0.177mg 0.283mg Cod
Vitamin B12 2.78µg 1.05µg Catfish
Vitamin K 2.5µg 0.1µg Catfish
Folate 12µg 8µg Catfish
Trans Fat 0.063g Cod
Choline 78.7mg 83.7mg Cod
Saturated Fat 1.586g 0.168g Cod
Monounsaturated Fat 3.115g 0.124g Catfish
Polyunsaturated fat 1.354g 0.292g Catfish
Tryptophan 0.22mg 0.256mg Cod
Threonine 0.833mg 1.001mg Cod
Isoleucine 0.82mg 1.052mg Cod
Leucine 1.396mg 1.856mg Cod
Lysine 1.677mg 2.097mg Cod
Methionine 0.539mg 0.676mg Cod
Phenylalanine 0.735mg 0.891mg Cod
Valine 0.894mg 1.176mg Cod
Histidine 0.404mg 0.672mg Cod
Omega-3 - EPA 0.02g 0.004g Catfish
Omega-3 - DHA 0.069g 0.154g Cod
Omega-3 - DPA 0.018g 0.013g Catfish
Omega-6 - Eicosadienoic acid 0.049g Catfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Catfish Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Catfish
31%
Cod
Minerals Daily Need Coverage Score
27%
Catfish
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.418g)
Which food is cheaper?
Catfish
Catfish is cheaper (difference - $1.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.