Catfish vs. Cod — Health Impact and Nutrition Comparison
Summary
Cod is notably higher in selenium, vitamin B6, vitamin D, and vitamin B1, offering substantial benefits for overall health. On the other hand, catfish are richer in vitamin B12, phosphorus, 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.
Table of contents
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 Gadidae, genus 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-fishy, mild, and somewhat sweet flavor. Cod has a strong, fishy 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 juicy, thick 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
Contains
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FatsFats
+736%
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ProteinProtein
+23.8%
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 fat, saturated 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
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Mono. FatMonounsaturated Fat
+2412.1%
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Poly. FatPolyunsaturated fat
+363.7%
Contains
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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 A, Vitamin A RAE, Vitamin D, Vitamin C, Vitamin B1, and Vitamin B6 and lower in Vitamin E, Vitamin B2, Vitamin B3, Vitamin B5, Folate, and Vitamin B12 compared to catfish. Furthermore, catfish contain substantially more vitamin K than cod.
Vitamin Comparison
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Vitamin E Vitamin E
+19.8%
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Vitamin B2Vitamin B2
+26.6%
Contains
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Vitamin B5Vitamin B5
+350.6%
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Vitamin B12Vitamin B12
+164.8%
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Vitamin KVitamin K
+2400%
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FolateFolate
+50%
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Vitamin CVitamin C
+∞%
Contains
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Vitamin AVitamin A
+2250%
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Vitamin DVitamin D
+300%
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Vitamin B1Vitamin B1
+266.7%
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Vitamin B6Vitamin B6
+59.9%
Minerals
In a 100-gram serving, cod contains 14mg of calcium, 0.49mg of iron, and 42mg of magnesium, while catfish has 9mg of calcium, 0.28mg 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
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PotassiumPotassium
+50%
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PhosphorusPhosphorus
+79%
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MagnesiumMagnesium
+82.6%
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CalciumCalcium
+55.6%
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IronIron
+75%
Contains
less
SodiumSodium
-34.5%
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ManganeseManganese
+11.1%
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SeleniumSelenium
+279.8%
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 health, skeletal 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 triglyceridemia, greater fatty acid oxidation, higher 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 children, teens, 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).
Sources
- https://pubmed.ncbi.nlm.nih.gov/17502874/
- https://pubmed.ncbi.nlm.nih.gov/19356912/
- https://www.ncbi.nlm.nih.gov/pmc/
- https://health.gov/sites/
- https://health.gov/our-work/
- https://pubmed.ncbi.nlm.nih.gov/26795198/
- https://pubmed.ncbi.nlm.nih.gov/29215589/
- https://pubmed.ncbi.nlm.nih.gov/26610527/
- https://ods.od.nih.gov/factsheets/
- https://www.cambridge.org/core/
- https://pubmed.ncbi.nlm.nih.gov/28802305/
- https://www.ncbi.nlm.nih.gov/pmc/
- https://pubmed.ncbi.nlm.nih.gov/34371930/
- https://www.fayoum.edu.eg/scien/
- https://www.tandfonline.com/doi/
- https://www.ncbi.nlm.nih.gov/pmc/
- https://pubmed.ncbi.nlm.nih.gov/24124612/
- https://pubmed.ncbi.nlm.nih.gov/28925645/
- https://www.hey.nhs.uk/wp/wp-content/uploads/2016/03/vitaminB12FolateDeficiency.pdf
- https://www.ncbi.nlm.nih.gov/pmc/
- https://www.fda.gov/food/
Infographic
Comparison summary table
Lower in Cholesterol | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Sugar | Equal | ||
Lower in Glycemic Index | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 144kcal | 105kcal | |
Protein | 18.44g | 22.83g | |
Fats | 7.19g | 0.86g | |
Vitamin C | 0mg | 1mg | |
Cholesterol | 66mg | 55mg | |
Vitamin D | 10IU | 46IU | |
Magnesium | 23mg | 42mg | |
Calcium | 9mg | 14mg | |
Potassium | 366mg | 244mg | |
Iron | 0.28mg | 0.49mg | |
Copper | 0.039mg | 0.036mg | |
Zinc | 0.58mg | 0.58mg | |
Phosphorus | 247mg | 138mg | |
Sodium | 119mg | 78mg | |
Vitamin A | 2IU | 47IU | |
Vitamin A RAE | 1µg | 14µg | |
Vitamin E | 0.97mg | 0.81mg | |
Vitamin D | 0.3µg | 1.2µg | |
Manganese | 0.018mg | 0.02mg | |
Selenium | 9.9µg | 37.6µg | |
Vitamin B1 | 0.024mg | 0.088mg | |
Vitamin B2 | 0.1mg | 0.079mg | |
Vitamin B3 | 2.548mg | 2.513mg | |
Vitamin B5 | 0.811mg | 0.18mg | |
Vitamin B6 | 0.177mg | 0.283mg | |
Vitamin B12 | 2.78µg | 1.05µg | |
Vitamin K | 2.5µg | 0.1µg | |
Folate | 12µg | 8µg | |
Trans Fat | 0.063g | ||
Choline | 78.7mg | 83.7mg | |
Saturated Fat | 1.586g | 0.168g | |
Monounsaturated Fat | 3.115g | 0.124g | |
Polyunsaturated fat | 1.354g | 0.292g | |
Tryptophan | 0.22mg | 0.256mg | |
Threonine | 0.833mg | 1.001mg | |
Isoleucine | 0.82mg | 1.052mg | |
Leucine | 1.396mg | 1.856mg | |
Lysine | 1.677mg | 2.097mg | |
Methionine | 0.539mg | 0.676mg | |
Phenylalanine | 0.735mg | 0.891mg | |
Valine | 0.894mg | 1.176mg | |
Histidine | 0.404mg | 0.672mg | |
Omega-3 - EPA | 0.02g | 0.004g | |
Omega-3 - DHA | 0.069g | 0.154g | |
Omega-3 - DPA | 0.018g | 0.013g | |
Omega-6 - Eicosadienoic acid | 0.049g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | Equal | |
Low Glycemic Index diet | Equal |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/nutrients
- 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.