Cod vs. Haddock — Health Impact and Nutrition Comparison

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

5

Haddock

6

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	+31.9%
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

7

Haddock

2

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

2

Saturated Fat: Sat. Fat 0.168 g

Monounsaturated Fat: Mono. Fat 0.124 g

Polyunsaturated fat: Poly. Fat 0.292 g

Haddock

1

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.
 

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).

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.