Cod vs. Haddock — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on May 08, 2023

Medically reviewed by Elen Khachatrian

Summary

Haddock is richer in vitamins B12, B6, and B3, while the cod is higher in vitamins D, B1, and B5. On the other hand, cod is lower in cholesterol, sodium, and glycemic index. Cod is higher in polyunsaturated and monounsaturated fatty acids.

Introduction

The cod and the Haddock are white fish species that differ from oily fish in that they only have oil in their liver. They belong to the family of Gadidae. The cod belongs to the genus Gadus. The stocks are declining due to many reasons, namely overfishing and no recovery afterward (1). The haddock stocks are also declining; however, only recently have parts of the stocks started recovering (2). Haddocks are known for their mild taste compared to stronger-tasting fish like salmon. The cod and the Haddock are fish of great economic significance (3). The cod is relatively cheaper than the Haddock, which is around 14.7$. Whitefish are low-fat protein alternatives to high-fat red meat.

Through discussions and visuals, let's understand how these two items are nutritionally similar or different and the benefits associated with these foods.

What's The Actual Difference?

The Haddock (Melanogrammus aeglefinus) is found in the Northern Atlantic (4). Meanwhile, the cod lives in the North Atlantic and Arctic Oceans (5).

Cod has stronger flavor, while haddock is significantly less sweet and salty and has a weaker fishy-tasting flavor.

The Haddock is usually gray with a prominent black blotch on the shoulder and a black lateral line. At the same time, the cod is usually green or yellow with some dark spots and a white lateral line (6).

Nutrition

The food types used in this article are fish Haddock (cooked, dry heat) and Atlantic cod (cooked, dry heat).

We will use the visuals to compare the nutritional content of both fish. Because they have less fat content than red meat, they can be used as a lower-fat version of red meat substitute as a source of protein.

Calories

Both fish have almost equal calories; cod provides 105 calories per 100g, and haddock has 90 calories per 100g. They are classified as low-calorie food.

Vitamins

The Haddock is higher in vitamins B12, B6, and B3, while the cod is higher in vitamins D, B1, and B5.

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

Haddock

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+47.3%
Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B1Vitamin B1	+282.6%
Contains more Vitamin B2Vitamin B2	+14.5%

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B3Vitamin B3	+63.9%
Contains more Vitamin B5Vitamin B5	+174.4%
Contains more Vitamin B6Vitamin B6	+15.5%
Contains more Vitamin B12Vitamin B12	+102.9%
Contains more FolateFolate	+62.5%

~equal in Vitamin K ~0.1µg

~equal in Choline ~79.6mg

Minerals

The Haddock is higher in phosphorus and choline, while the cod is higher in magnesium and potassium. The հaddock is higher in sodium by almost five times. The cod contains more iron, calcium, potassium, magnesium, and zinc․

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

Haddock

Contains more MagnesiumMagnesium	+61.5%
Contains more IronIron	+133.3%
Contains more CopperCopper	+38.5%
Contains more ZincZinc	+45%
Contains less SodiumSodium	-70.1%
Contains more ManganeseManganese	+53.8%
Contains more SeleniumSelenium	+18.6%

Contains more PotassiumPotassium	+43.9%
Contains more PhosphorusPhosphorus	+101.4%

~equal in Calcium ~14mg

Protein

Both fish are very high in protein and are a recommended source of protein. However, cod provides more protein than haddock. It has 22.83g of protein, whereas cod contains 20g per 100g.

Carbohydrates

Both fish contain no carbohydrates and are suitable for people with diabetes or following a low-carbohydrate diet.

Fats

Both fish contribute to 3% of the daily fat intake, given 300g of the food is eaten. The Haddock is lower in saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cod

Saturated fat: Sat. Fat 0.168 g

Monounsaturated fat: Mono. Fat 0.124 g

Polyunsaturated fat: Poly. Fat 0.292 g

Haddock

Saturated fat: Sat. Fat 0.111 g

Monounsaturated fat: Mono. Fat 0.074 g

Polyunsaturated fat: Poly. Fat 0.204 g

Contains more Mono. FatMonounsaturated fat	+67.6%
Contains more Poly. FatPolyunsaturated fat	+43.1%

Contains less Sat. FatSaturated fat

-33.9%

Fiber

Both fish have no fiber.

Cholesterol

Haddock has less cholesterol than cod. Cod has 66mg of cholesterol per 100g, and haddock provides 55mg per 100g.

Health Impact

Similarities

Cods and haddocks are excellent sources of vitamins B6 and B12. Vitamin B6 plays a role in mental function, mood regulation, and the formation of red blood cells. Studies show that vitamin B6 deficiency is linked to neural and psychiatric disorders, namely migraines, depression, chronic pain, and seizures (7). Vitamin B6 and B12 are involved in parts of the homocysteine metabolism, and deficiencies in these nutrients will cause elevated blood homocysteine levels. Elevated blood homocysteine levels have been shown to affect mental health negatively. (8)

Vitamin B12 plays a role in the metabolism of macronutrients and helps form the cell's genetic material. It also aids in red blood cell formation and hence anemia prevention.

Cardiovascular Health

A study evaluated the anti-hypertensive effects of fish hydrolysates on rats. The hydrolysates were derived from cod, haddock, and farmed Atlantic salmon. The results showed that the hydrolysate supplements did not significantly inhibit the increase in blood pressure. However, the group receiving cod supplements had a lower increase in blood pressure compared to the other groups. Further studies are required to confirm the antihypertensive effect of cod (9).

The Mediterranean diet has gained popularity as a healthy way of eating. It includes fish species like cod and haddock, which are known for their nutritional value. Studies have shown that following the Mediterranean diet may help reduce the risk of heart disease, metabolic syndrome, diabetes, depression, certain cancers, and can improve mental and physical function in older adults. It is also associated with a decreased risk of frailty in older adults (10, 11).

The American Heart Association recommends consuming at least two servings of fatty fish per week as part of a healthy diet (12).

Omega-3 fatty acids, which are found in cod and haddock fish, can help lower triglyceride levels and increase the levels of HDL (also known as “good” cholesterol). These fatty acids can also prevent platelet aggregation, which in turn can reduce the risk of coronary arteries getting blocked and prevent the decrease of blood flow to the heart. Aspirin, on the other hand, is also known to prevent platelet aggregation. Additionally, they can increase the compliance of arteries, lower the risk of atherosclerosis through their metabolic effects, and reduce inflammatory markers in the body (12).

Downsides and Risks

Allergy

As fish consumption has been on the rise for decades, so have been the reports of reactions to fish. Fish allergy is mediated by eating fish and different toxins and parasites such as ciguatera and Anisakis. Allergic reactions to fish can be life-threatening. Fish allergy in children usually cannot be outgrown. Exposure to this allergen may be through ingestion, handling, or even inhalation. Fish allergy depends on geographical location, eating patterns, type of fish processing, and other factors (13).

A small proportion of the population may be allergic to whitefish such as Haddock or cod. According to the American College of Allergy, Asthma, and Immunology, a fish allergy may only show during adulthood (14).

MERCURY POISONING

Like most types of fish, the հaddock and the cod contain mercury. Excessive mercury in the body is known to have neurological as well as behavioral implications. Pregnant and breastfeeding women need to pay special attention to mercury consumption.

Fish Selection

Always opt for fresh Haddock and cod. Whole fresh fish should have bright eyes and red gills. You can tell by a firm texture. Avoid cod and Haddock that smell weird.

Ensure the fish is frozen or cooled on ice to prevent food poisoning. Consider using a cooler if you are traveling long distances before reaching a freezer.

Storage

The Haddock and the cod remain in good to reasonable storage conditions for 5 to 10 days on the ice. After 15 days on the ice, we should not eat the fish.

Gutted Haddock to be frozen can be kept on ice for 2 days. The Haddock that has been kept cool for more than seven days should not be used to prepare frozen products. "All smoked haddock products can be quick-frozen and kept in cold storage; a shelf life of at least seven months in the first-class condition is possible at -30°C" (16). Cod stored at -20°C can be in excellent condition for up to 8 months and edible after four years (17).

Recommendations

The 2015-2020 Dietary Guidelines for Americans recommend consuming at least 8 ounces of seafood per week for healthy people following a 2000-calorie diet (5). Breastfeeding or pregnant women need to ensure the intake of 8-12 ounces of seafood per week, and their fish choices need to be from the low-mercury fish group (17). High mercury consumption may harm the fetus. To reduce cardiovascular disease risk, The American Heart Association (AHA) recommends having 2 to 3.5 oz cooked portions of fish at least twice per week (18).

Culinary Tips

To prepare a healthy dish, we should take caution in the preparation method. The Haddock and the cod can be baked, broiled, fried, poached, smoked, and sautéed. Try to avoid the use of unhealthy fats and refined carbohydrates when preparing your fish dish.

You can use lean white fish, such as tilapia, Alaska pollock, catfish, and grouper fish, as a substitute for cod in fish, chips, and fish tacos.

Environmental Impact

Haddocks and codes are overfished (1,2). We need to establish sustainable fishing to ensure the livelihood of these fish for future generations and prevent the loss of these species. Haddocks and codes labeled MSC in blue are certified sustainable (19, 20).

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: May 08, 2023

Medically reviewed by Elen Khachatrian

Infographic

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All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.05µg	2.13µg	45%
Phosphorus	138mg	278mg	20%
Selenium	37.6µg	31.7µg	11%
Vitamin B3	2.513mg	4.119mg	10%
Sodium	78mg	261mg	8%
Protein	22.83g	19.99g	6%
Vitamin B5	0.18mg	0.494mg	6%
Vitamin B1	0.088mg	0.023mg	5%
Iron	0.49mg	0.21mg	4%
Magnesium	42mg	26mg	4%
Cholesterol	55mg	66mg	4%
Potassium	244mg	351mg	3%
Vitamin D	46IU	23IU	3%
Vitamin B6	0.283mg	0.327mg	3%
Vitamin D	1.2µg	0.6µg	3%
Zinc	0.58mg	0.4mg	2%
Vitamin E	0.81mg	0.55mg	2%
Folate	8µg	13µg	1%
Choline	83.7mg	79.6mg	1%
Polyunsaturated fat	0.292g	0.204g	1%
Calories	105kcal	90kcal	1%
Vitamin B2	0.079mg	0.069mg	1%
Vitamin A	14µg	21µg	1%
Copper	0.036mg	0.026mg	1%
Vitamin C	1mg	0mg	1%
Fats	0.86g	0.55g	0%
Calcium	14mg	14mg	0%
Manganese	0.02mg	0.013mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat		0.005g	N/A
Saturated fat	0.168g	0.111g	0%
Monounsaturated fat	0.124g	0.074g	0%
Tryptophan	0.256mg	0.26mg	0%
Threonine	1.001mg	1.015mg	0%
Isoleucine	1.052mg	1.067mg	0%
Leucine	1.856mg	1.882mg	0%
Lysine	2.097mg	2.126mg	0%
Methionine	0.676mg	0.686mg	0%
Phenylalanine	0.891mg	0.904mg	0%
Valine	1.176mg	1.193mg	0%
Histidine	0.672mg	0.682mg	0%
Omega-3 - EPA	0.004g	0.051g	N/A
Omega-3 - DHA	0.154g	0.109g	N/A
Omega-3 - DPA	0.013g	0.006g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A