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Cod vs. Grouper fish — Health Impact and Nutrition Comparison

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Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on October 09, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Cod
vs
Grouper fish

Summary

Grouper fish is high in vitamins B5, B6, A, iron, and potassium. It covers your daily need for selenium 17% more than cod. Grouper fish has slightly more protein and fat content. 

Unlike it, cod is richer in vitamins B3, B12, C, magnesium, and choline. Cod also provides fewer calories and saturated fats, whereas grouper fish has a lower sodium level.

Introduction

In this article, we will discuss the dissimilarities between grouper fish and cod and what impacts these differences have on health.  

Classification

Grouper fish belongs to the order Perciformes, family Serranidae, and subfamily Epinephelinae. Cod belongs to the order Gadiformesfamily Gadidae, genus Gadus.

Appearance

The hue of Atlantic codfish can range from reddish brown to gray-green. They often have patches that are reddish brown

Grouper fish frequently have dark colors of green or brown, but certain species have brighter colors.

The length of the Atlantic cod is 51 inches, and the weight is 77 pounds. Grouper fish is 10-12 inches long and weighs around 440 pounds.

Groupers live in warm waters, whereas cod prefer cold water.

Taste and Use

Grouper fish has a gentle, delicate taste. The texture of grouper fish is thick and flaky. Cod has a subtle and delicate taste with a little bit of sweetness. The flesh is tender and crispy.

Both are suitable for various cooking methods, such as grilling, baking, or frying.

Varieties

There are numerous species of grouper fish. Black, Red, Yellowedge, Nassau, Yellowfin, and Tiger Grouper are the most common.

There are three species in the Gadus genus: Atlantic, Pacific, and Greenland.

Nutrition

Macronutrients and Calories

Overall, grouper fish and cod have similar nutritional densities, grouper fish being only a little denser. Grouper fish has 74% water, whereas cod has 76%. Both are carb-free and provide equal amounts of protein. Moreover, grouper fish has more calories, whereas cod has less fat content.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +51.2%
Contains more Other +28.2%
Equal in Protein - 24.84
Equal in Water - 73.36
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
Contains more Fats +51.2%
Contains more Other +28.2%
Equal in Protein - 24.84
Equal in Water - 73.36

Calories

Compared to cod, grouper fish has more calories per hundred grams. A hundred grams of grouper fish contains 118 calories, whereas cod provides 105 calories.

Calories in one fillet or 202 grams for grouper fish is 238kcal. One fillet of cod weighs 180 grams and has 189 kcal.

Protein

Grouper fish and cod are good sources of protein. A hundred grams of grouper fish provide 24.84g of protein, whereas cod contains 22.83g.

Fats

Grouper fish is high in total fat content. A hundred grams of grouper fish contain 1.3g of fats, whereas cod provides 0.86g. Grouper fish is high in monounsaturated and polyunsaturated fats. On the other hand, cod provides less saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +116.1%
Contains more Polyunsaturated fat +38%
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
31% 28% 42%
Saturated Fat: 0.299 g
Monounsaturated Fat: 0.268 g
Polyunsaturated fat: 0.403 g
Contains less Saturated Fat -43.8%
Contains more Monounsaturated Fat +116.1%
Contains more Polyunsaturated fat +38%

Omega-3 fatty acids

 A hundred grams of grouper fish contain 0.365g of omega-3 fatty acids, whereas cod provides 0.171g. Grouper fish is high in omega-3 DHA, EPA, and DPA.

Carbohydrates

Grouper fish and cod do not contain carbohydrates.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cholesterol

Cod is high in cholesterol levels. A hundred grams of grouper fish contain 47mg of cholesterol, whereas cod provides 55mg

Vitamins

Grouper fish is high in vitamins B5, B6, A, and folate. On the other hand, cod is high in vitamins B2, B3, B12, and C.

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
9
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1216.7%
Contains more Vitamin B3 +559.6%
Contains more Vitamin B12 +52.2%
Contains more Vitamin A +251.1%
Contains more Vitamin B5 +383.3%
Contains more Vitamin B6 +23.7%
Contains more Folate +25%
Equal in Vitamin B1 - 0.081
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 0% 21% 2% 8% 53% 81% 8% 87% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1216.7%
Contains more Vitamin B3 +559.6%
Contains more Vitamin B12 +52.2%
Contains more Vitamin A +251.1%
Contains more Vitamin B5 +383.3%
Contains more Vitamin B6 +23.7%
Contains more Folate +25%
Equal in Vitamin B1 - 0.081

Minerals

Grouper fish is high in potassium, selenium, and iron. Moreover, grouper fish contain less sodium. In contrast, cod is high in magnesium, manganese, and choline

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.
Contains more Magnesium +13.5%
Contains more Zinc +13.7%
Contains more Manganese +66.7%
Contains more Calcium +50%
Contains more Iron +132.7%
Contains more Potassium +94.7%
Contains less Sodium -32.1%
Contains more Copper +25%
Contains more Selenium +24.5%
Equal in Phosphorus - 143
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 43% 27% 62% 42% 7% 14% 15% 2% 256%
Contains more Magnesium +13.5%
Contains more Zinc +13.7%
Contains more Manganese +66.7%
Contains more Calcium +50%
Contains more Iron +132.7%
Contains more Potassium +94.7%
Contains less Sodium -32.1%
Contains more Copper +25%
Contains more Selenium +24.5%
Equal in Phosphorus - 143

Mercury content

Grouper fish have a higher mercury level than cod. The mercury concentration mean (PPM) for grouper fish is 0.448. In contrast, the PPM for cod is 0.111(1).

Glycemic Index

Grouper fish and cod are low-GI foods. The glycemic index of both foods is 0.

Acidity

The potential renal acid load (PRAL) is a way to determine the acidity of foods. The PRAL value of grouper fish is 6.3. The PRAL value of cod is 9.9. Both of them are acid-forming.

Weight Loss & Diets

The study found a connection between eating lean and fatty fish and losing weight on a calorie-restricted diet(2).

Consumption of cod fish per week causes obese people to lose more weight than a diet without seafood(3).

Cod-fed mice had less adipose tissue mass and smaller white adipocytes than chicken-fed mice(4).

Compared to grouper fish, cod has fewer fats and is a good option for a low-fat diet.

Cod containing fewer calories per 100g is the better choice for a low-calorie diet. 

Grouper fish and cod are excellent for the keto diet because they are carb-free.

Grouper fish and cod are not considered vegan or vegetarian. 

Both are allowed in the pescetarian and the Mediterranean diets.

Grouper fish and cod are acceptable for the Paleo diet.

Health Impact

Cardiovascular Health

Fish intake may decrease the risk of coronary heart disease, myocardial infarction, stroke, and mortality(5).

Increased intake of cod is associated with a lower prevalence of metabolic syndrome. Consuming cod does not affect blood lipids or glucose levels(6).

According to the study, high consumption of cod affected the blood concentration of total neopterin, a marker of cellular immunological activation(7).

Compared to the positive control, the group given the grouper fish diet had considerably reduced liver, kidney, and heart damage. Consumption of grouper fish may lower the total cholesterol, triglycerides, and serum glucose(8).

Inflammation

Grouper fish and cod contain omega-3 fatty acids and have anti-inflammatory and inflammation-resolving properties(9).

Cod, for instance, contains proteins that may help to control the inflammatory response during recovery from skeletal muscle injury(10).

Pregnancy

Grouper fish and cod do not contain high levels of mercury and are good choices for pregnant women. Grouper has more mercury content than cod. However, you can consume grouper fish in moderate amounts(11).

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: October 09, 2023
Medically reviewed by Elen Khachatrian

Infographic

Cod vs Grouper fish 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 Grouper fish
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cod Grouper fish Opinion
Protein 22.83g 24.84g Grouper fish
Fats 0.86g 1.3g Grouper fish
Calories 105kcal 118kcal Grouper fish
Calcium 14mg 21mg Grouper fish
Iron 0.49mg 1.14mg Grouper fish
Magnesium 42mg 37mg Cod
Phosphorus 138mg 143mg Grouper fish
Potassium 244mg 475mg Grouper fish
Sodium 78mg 53mg Grouper fish
Zinc 0.58mg 0.51mg Cod
Copper 0.036mg 0.045mg Grouper fish
Manganese 0.02mg 0.012mg Cod
Selenium 37.6µg 46.8µg Grouper fish
Vitamin A 47IU 165IU Grouper fish
Vitamin A RAE 14µg 50µg Grouper fish
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.081mg Cod
Vitamin B2 0.079mg 0.006mg Cod
Vitamin B3 2.513mg 0.381mg Cod
Vitamin B5 0.18mg 0.87mg Grouper fish
Vitamin B6 0.283mg 0.35mg Grouper fish
Folate 8µg 10µg Grouper fish
Vitamin B12 1.05µg 0.69µg Cod
Choline 83.7mg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.278mg Grouper fish
Threonine 1.001mg 1.089mg Grouper fish
Isoleucine 1.052mg 1.145mg Grouper fish
Leucine 1.856mg 2.019mg Grouper fish
Lysine 2.097mg 2.282mg Grouper fish
Methionine 0.676mg 0.735mg Grouper fish
Phenylalanine 0.891mg 0.97mg Grouper fish
Valine 1.176mg 1.28mg Grouper fish
Histidine 0.672mg 0.731mg Grouper fish
Cholesterol 55mg 47mg Grouper fish
Saturated Fat 0.168g 0.299g Cod
Omega-3 - DHA 0.154g 0.213g Grouper fish
Omega-3 - EPA 0.004g 0.035g Grouper fish
Omega-3 - DPA 0.013g 0.017g Grouper fish
Monounsaturated Fat 0.124g 0.268g Grouper fish
Polyunsaturated fat 0.292g 0.403g Grouper fish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Grouper fish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
31%
Cod
20%
Grouper fish
Minerals Daily Need Coverage Score
38%
Cod
47%
Grouper fish

Comparison summary

Which food is lower in Sugar?
Grouper fish
Grouper fish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Grouper fish
Grouper fish is cheaper (difference - $1.3)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.131g)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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.

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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.