Cod vs. Haddock — Health Impact and Nutrition Comparison

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by Jack Yacoubian | Last updated on May 08, 2023

Medically reviewed by Elen Khachatrian

Summary

The 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, parts of the stocks have 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 E +47.3%

Contains more Vitamin D +100%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +282.6%

Contains more Vitamin B2 +14.5%

Contains more Vitamin A +31.9%

Contains more Vitamin B3 +63.9%

Contains more Vitamin B5 +174.4%

Contains more Vitamin B6 +15.5%

Contains more Folate +62.5%

Contains more Vitamin B12 +102.9%

Equal in Vitamin K - 0.1

Cod

Haddock

Contains more Vitamin E +47.3%

Contains more Vitamin D +100%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +282.6%

Contains more Vitamin B2 +14.5%

Contains more Vitamin A +31.9%

Contains more Vitamin B3 +63.9%

Contains more Vitamin B5 +174.4%

Contains more Vitamin B6 +15.5%

Contains more Folate +62.5%

Contains more Vitamin B12 +102.9%

Equal in Vitamin K - 0.1

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 Iron +133.3%

Contains more Magnesium +61.5%

Contains less Sodium -70.1%

Contains more Zinc +45%

Contains more Copper +38.5%

Contains more Manganese +53.8%

Contains more Selenium +18.6%

Contains more Phosphorus +101.4%

Contains more Potassium +43.9%

Equal in Calcium - 14

Cod

Haddock

Contains more Iron +133.3%

Contains more Magnesium +61.5%

Contains less Sodium -70.1%

Contains more Zinc +45%

Contains more Copper +38.5%

Contains more Manganese +53.8%

Contains more Selenium +18.6%

Contains more Phosphorus +101.4%

Contains more Potassium +43.9%

Equal in Calcium - 14

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

Haddock

Contains more Monounsaturated Fat +67.6%

Contains more Polyunsaturated fat +43.1%

Contains less Saturated Fat -33.9%

Cod

Saturated Fat: 0.168 g

Monounsaturated Fat: 0.124 g

Polyunsaturated fat: 0.292 g

Haddock

Saturated Fat: 0.111 g

Monounsaturated Fat: 0.074 g

Polyunsaturated fat: 0.204 g

Contains more Monounsaturated Fat +67.6%

Contains more Polyunsaturated fat +43.1%

Contains less Saturated 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 showed that fish consumption was linked with decreased myocardial infarctions in people with type 2 diabetes. The study also suggests that fish consumption is inversely correlated with CVD and overall mortality (9). Different organizations recommend a minimum of 2 servings of fish to promote cardiovascular health.

Part of the cardioprotective properties of Cod and Haddock is due to their richness in omega-three polyunsaturated fatty acids.

Amino Acids

Cod is higher in amino acids, such as omega-3 and omega-6 fatty acids. Amino acids have many health benefits; they may help provide energy, maintain healthy skin, hair, and nails, build muscle, and boost your immune system.

Cod is high in omega-3 polyunsaturated fatty acids, which have the most potent immunomodulatory properties of any fatty acid.

The benefit of omega-3 is that it helps lower inflammation, which leads to improved muscle recovery, less discomfort, and better gut health.

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 (10).

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 (11).

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" (13). Cod stored at -20°C can be in excellent condition for up to 8 months and edible after four years (14).

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 (14). 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 (15).

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 (16,17).

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: May 08, 2023

Medically reviewed by Elen Khachatrian

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cod

Haddock

Contains more Protein +14.2%

Contains more Fats +56.4%

Equal in Water - 79.65

Cod

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Haddock

Protein: 19.99 g

Fats: 0.55 g

Carbs: 0 g

Water: 79.65 g

Other: 0 g

Contains more Protein +14.2%

Contains more Fats +56.4%

Equal in Water - 79.65

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated Fat
Lower in Sodium
Lower in Cholesterol
Lower in price
Rich in minerals
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Protein	22.83g	19.99g
Fats	0.86g	0.55g
Calories	105kcal	90kcal
Calcium	14mg	14mg
Iron	0.49mg	0.21mg
Magnesium	42mg	26mg
Phosphorus	138mg	278mg
Potassium	244mg	351mg
Sodium	78mg	261mg
Zinc	0.58mg	0.4mg
Copper	0.036mg	0.026mg
Manganese	0.02mg	0.013mg
Selenium	37.6µg	31.7µg
Vitamin A	47IU	62IU
Vitamin A RAE	14µg	21µg
Vitamin E	0.81mg	0.55mg
Vitamin D	46IU	23IU
Vitamin D	1.2µg	0.6µg
Vitamin C	1mg	0mg
Vitamin B1	0.088mg	0.023mg
Vitamin B2	0.079mg	0.069mg
Vitamin B3	2.513mg	4.119mg
Vitamin B5	0.18mg	0.494mg
Vitamin B6	0.283mg	0.327mg
Folate	8µg	13µg
Vitamin B12	1.05µg	2.13µg
Vitamin K	0.1µg	0.1µg
Tryptophan	0.256mg	0.26mg
Threonine	1.001mg	1.015mg
Isoleucine	1.052mg	1.067mg
Leucine	1.856mg	1.882mg
Lysine	2.097mg	2.126mg
Methionine	0.676mg	0.686mg
Phenylalanine	0.891mg	0.904mg
Valine	1.176mg	1.193mg
Histidine	0.672mg	0.682mg
Cholesterol	55mg	66mg
Trans Fat		0.005g
Saturated Fat	0.168g	0.111g
Omega-3 - DHA	0.154g	0.109g
Omega-3 - EPA	0.004g	0.051g
Omega-3 - DPA	0.013g	0.006g
Monounsaturated Fat	0.124g	0.074g
Polyunsaturated fat	0.292g	0.204g
Omega-6 - Eicosadienoic acid		0.001g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
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

30%

43%

Minerals Daily Need Coverage Score

38%

41%

Comparison summary

Which food is lower in Saturated Fat?

Haddock is lower in Saturated Fat (difference - 0.057g)

Which food contains less Sodium?

Cod contains less Sodium (difference - 183mg)

Which food is lower in Cholesterol?

Cod is lower in Cholesterol (difference - 11mg)

Which food is cheaper?

Cod is cheaper (difference - $14.7)

Which food is richer in minerals?

Cod is relatively richer in minerals

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)

Which food is richer in vitamins?

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.