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Cod vs. Alaska pollock — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 21, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack Yacoubian
Cod
vs
Alaska pollock

Summary

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

Table of contents

  1. Introduction
    1. Actual differences
      1. Nutrition
        1. Calories
          1. Protein
            1. Fats
              1. Minerals
                1. Vitamins
                2. Health benefits
                  1. Cardiovascular health and omega fatty acids
                    1. Mercury poisoning
                      1. Inflammatory markers
                        1. Metabolic markers
                          1. Dementia
                          2. References
                             

                            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 seafood species belonging to the Gadidae family. The Latin name for Alaska pollock is Gadus chalcogramma, and the cod is called Gadus macrocephalus. Alaska pollock are 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. 

                            Both fish can be found in fillets forms. 

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

                            One of the most common cod fish is the Pacific cod. 

                            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 nutrient rich fish species without any amounts of carbs. 

                            Macronutrient Comparison

                            Macronutrient breakdown side-by-side comparison
                            Cod
                            Cod
                            1
                            23% 76%
                            Protein: 22.83 g
                            Fats: 0.86 g
                            Carbs: 0 g
                            Water: 75.92 g
                            Other: 0.39 g
                            23% 74% 2%
                            Protein: 23.48 g
                            Fats: 1.18 g
                            Carbs: 0 g
                            Water: 73.65 g
                            Other: 1.69 g
                            Contains more FatsFats +37.2%
                            Contains more OtherOther +333.3%
                            ~equal in Protein ~23.48g
                            ~equal in Carbs ~0g
                            ~equal in Water ~73.65g
                             

                            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 slightly 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
                            Cod
                            Cod
                            0
                            29% 21% 50%
                            Saturated Fat: Sat. Fat 0.168 g
                            Monounsaturated Fat: Mono. Fat 0.124 g
                            Polyunsaturated fat: Poly. Fat 0.292 g
                            18% 15% 67%
                            Saturated Fat: Sat. Fat 0.159 g
                            Monounsaturated Fat: Mono. Fat 0.134 g
                            Polyunsaturated fat: Poly. Fat 0.583 g
                            Contains more Poly. FatPolyunsaturated fat +99.7%
                            ~equal in Saturated Fat ~0.159g
                            ~equal in Monounsaturated Fat ~0.134g
                             

                            Minerals

                            Alaskan Pollock has a richer mineral profile. 

                            Pollock provides more phosphorus, magnesium, calcium, selenium, 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.
                            Cod
                            Cod
                            1
                            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%
                            Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
                            Contains less SodiumSodium -81.4%
                            Contains more MagnesiumMagnesium +92.9%
                            Contains more CalciumCalcium +414.3%
                            Contains more PotassiumPotassium +76.2%
                            Contains more IronIron +14.3%
                            Contains more CopperCopper +66.7%
                            Contains more PhosphorusPhosphorus +93.5%
                            Contains more SeleniumSelenium +17.3%
                            ~equal in Zinc ~0.57mg
                            ~equal in Manganese ~0.018mg
                             

                            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.
                            Cod
                            Cod
                            4
                            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%
                            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% 3.1% 5.6% 39% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
                            Contains more Vitamin CVitamin C +∞%
                            Contains more Vitamin EVitamin E +189.3%
                            Contains more Vitamin B1Vitamin B1 +63%
                            Contains more FolateFolate +166.7%
                            Contains more Vitamin B2Vitamin B2 +182.3%
                            Contains more Vitamin B3Vitamin B3 +57.1%
                            Contains more Vitamin B5Vitamin B5 +140%
                            Contains more Vitamin B6Vitamin B6 +16.3%
                            Contains more Vitamin B12Vitamin B12 +248.6%
                            ~equal in Vitamin A ~51IU
                            ~equal in Vitamin D ~1.3µg
                            ~equal in Vitamin K ~0.1µg
                            ~equal in Choline ~91.6mg
                             

                            Health benefits

                            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.

                            Mercury poisoning

                            Alaska pollock is 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).

                            Inflammatory markers

                            Consumption of cod is associated with decreased levels of neopterin, which is a pro-inflammatory marker. Indicating lower levels of inflammation. (5)

                            Metabolic markers

                            Consumption of cod is associated with lower levels of postprandial glucose and blood lipid levels. Overall, having a positive effect on our metabolism. The limitation of this study is that it was done on rats and not in clinical trials. (6)

                            When it comes to hyperglycemia in diabetes, pollock consumption is linked with better health outcomes in type 2 diabetic patients by overall reducing glucose spikes. (7)

                            Dementia

                            Pollock consumption is linked with protective functions against short-term memory decline with age. 

                            You can also read about Cod vs. Tilapia in this article.

                            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 
                            5. https://pubmed.ncbi.nlm.nih.gov/33576844/ 
                            6. https://pubmed.ncbi.nlm.nih.gov/25380663/ 
                            7. https://pubmed.ncbi.nlm.nih.gov/32885439/ 
                            8. https://pubmed.ncbi.nlm.nih.gov/36364879/ 
                            Article author photo Ani Harutyunyan
                            Education: General Medicine at YSMU
                            Last updated: June 21, 2023
                            Medically reviewed by Jack Yacoubian

                            Infographic

                            Cod vs Alaska pollock 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.
                            Cod Alaska pollock
                            Lower in Cholesterol ok
                            Lower in Sodium ok
                            Lower in price ok
                            Lower in Saturated Fat ok
                            Rich in minerals ok
                            Rich in vitamins ok
                            Lower in Sugar Equal
                            Lower in Glycemic Index Equal

                            All nutrients comparison - raw data values

                            Nutrient Cod Alaska pollock Opinion
                            Calories 105kcal 111kcal Alaska pollock
                            Protein 22.83g 23.48g Alaska pollock
                            Fats 0.86g 1.18g Alaska pollock
                            Vitamin C 1mg 0mg Cod
                            Cholesterol 55mg 86mg Cod
                            Vitamin D 46IU 51IU Alaska pollock
                            Magnesium 42mg 81mg Alaska pollock
                            Calcium 14mg 72mg Alaska pollock
                            Potassium 244mg 430mg Alaska pollock
                            Iron 0.49mg 0.56mg Alaska pollock
                            Copper 0.036mg 0.06mg Alaska pollock
                            Zinc 0.58mg 0.57mg Cod
                            Phosphorus 138mg 267mg Alaska pollock
                            Sodium 78mg 419mg Cod
                            Vitamin A 47IU 51IU Alaska pollock
                            Vitamin A 14µg 17µg Alaska pollock
                            Vitamin E 0.81mg 0.28mg Cod
                            Vitamin D 1.2µg 1.3µg Alaska pollock
                            Manganese 0.02mg 0.018mg Cod
                            Selenium 37.6µg 44.1µg Alaska pollock
                            Vitamin B1 0.088mg 0.054mg Cod
                            Vitamin B2 0.079mg 0.223mg Alaska pollock
                            Vitamin B3 2.513mg 3.949mg Alaska pollock
                            Vitamin B5 0.18mg 0.432mg Alaska pollock
                            Vitamin B6 0.283mg 0.329mg Alaska pollock
                            Vitamin B12 1.05µg 3.66µg Alaska pollock
                            Vitamin K 0.1µg 0.1µg
                            Folate 8µg 3µg Cod
                            Choline 83.7mg 91.6mg Alaska pollock
                            Saturated Fat 0.168g 0.159g Alaska pollock
                            Monounsaturated Fat 0.124g 0.134g Alaska pollock
                            Polyunsaturated fat 0.292g 0.583g Alaska pollock
                            Tryptophan 0.256mg 0.263mg Alaska pollock
                            Threonine 1.001mg 1.029mg Alaska pollock
                            Isoleucine 1.052mg 1.082mg Alaska pollock
                            Leucine 1.856mg 1.908mg Alaska pollock
                            Lysine 2.097mg 2.157mg Alaska pollock
                            Methionine 0.676mg 0.696mg Alaska pollock
                            Phenylalanine 0.891mg 0.917mg Alaska pollock
                            Valine 1.176mg 1.21mg Alaska pollock
                            Histidine 0.672mg 0.691mg Alaska pollock
                            Omega-3 - EPA 0.004g 0.086g Alaska pollock
                            Omega-3 - DHA 0.154g 0.423g Alaska pollock
                            Omega-3 - DPA 0.013g 0.027g Alaska pollock

                            Which food is preferable for your diet?

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

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                            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
                            31%
                            Cod
                            61%
                            Alaska pollock
                            Minerals Daily Need Coverage Score
                            38%
                            Cod
                            59%
                            Alaska pollock

                            Comparison summary

                            Which food is lower in Cholesterol?
                            Cod
                            Cod is lower in Cholesterol (difference - 31mg)
                            Which food contains less Sodium?
                            Cod
                            Cod contains less Sodium (difference - 341mg)
                            Which food is cheaper?
                            Cod
                            Cod is cheaper (difference - $5.7)
                            Which food is lower in Saturated Fat?
                            Alaska pollock
                            Alaska pollock is lower in Saturated Fat (difference - 0.009g)
                            Which food is richer in minerals?
                            Alaska pollock
                            Alaska pollock is relatively richer in minerals
                            Which food is richer in vitamins?
                            Alaska pollock
                            Alaska pollock is relatively richer in vitamins
                            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)

                            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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients
                            2. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.