Cod vs. Catfish — Health Impact and Nutrition Comparison

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

Macronutrient breakdown side-by-side comparison

Cod

3

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Catfish

1

Protein: 18.44 g

Fats: 7.19 g

Carbs: 0 g

Water: 74.65 g

Other: 0 g

Contains more ProteinProtein	+23.8%
Contains more OtherOther	+-239.3%

Contains more FatsFats

+736%

~equal in Carbs ~0g

~equal in Water ~74.65g

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

Fat type breakdown side-by-side comparison

Cod

1

Saturated Fat: Sat. Fat 0.168 g

Monounsaturated Fat: Mono. Fat 0.124 g

Polyunsaturated fat: Poly. Fat 0.292 g

Catfish

2

Saturated Fat: Sat. Fat 1.586 g

Monounsaturated Fat: Mono. Fat 3.115 g

Polyunsaturated fat: Poly. Fat 1.354 g

Contains less Sat. FatSaturated Fat

-89.4%

Contains more Mono. FatMonounsaturated Fat	+2412.1%
Contains more Poly. FatPolyunsaturated fat	+363.7%

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

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

5

Catfish

6

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%

Contains more Vitamin EVitamin 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%

~equal in Vitamin B3 ~2.548mg

~equal in Choline ~78.7mg

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

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

5

Catfish

2

Contains more MagnesiumMagnesium	+82.6%
Contains more CalciumCalcium	+55.6%
Contains more IronIron	+75%
Contains less SodiumSodium	-34.5%
Contains more SeleniumSelenium	+279.8%

Contains more PotassiumPotassium	+50%
Contains more PhosphorusPhosphorus	+79%

~equal in Copper ~0.039mg

~equal in Zinc ~0.58mg

~equal in Manganese ~0.018mg

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).  

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

1. https://pubmed.ncbi.nlm.nih.gov/17502874/
2. https://pubmed.ncbi.nlm.nih.gov/19356912/
3. https://www.ncbi.nlm.nih.gov/pmc/
4. https://health.gov/sites/
5. https://health.gov/our-work/
6. https://pubmed.ncbi.nlm.nih.gov/26795198/
7. https://pubmed.ncbi.nlm.nih.gov/29215589/
8. https://pubmed.ncbi.nlm.nih.gov/26610527/
9. https://ods.od.nih.gov/factsheets/
10. https://www.cambridge.org/core/
11. https://pubmed.ncbi.nlm.nih.gov/28802305/
12. https://www.ncbi.nlm.nih.gov/pmc/
13.  https://pubmed.ncbi.nlm.nih.gov/34371930/
14. https://www.fayoum.edu.eg/scien/ 
15. https://www.tandfonline.com/doi/
16. https://www.ncbi.nlm.nih.gov/pmc/
17. https://pubmed.ncbi.nlm.nih.gov/24124612/
18. https://pubmed.ncbi.nlm.nih.gov/28925645/
19. https://www.hey.nhs.uk/wp/wp-content/uploads/2016/03/vitaminB12FolateDeficiency.pdf
20. https://www.ncbi.nlm.nih.gov/pmc/
21. https://www.fda.gov/food/