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Cod vs. Halibut — Health Impact and Nutrition Comparison

Article author photo Christelle  Tchakerian by Christelle Tchakerian | Last updated on April 18, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Cod
vs
Halibut

Summary

Halibut is higher in vitamin B6, selenium, phosphorus, potassium, polyunsaturated fat, and monounsaturated fat.

On the other hand, cod is richer in vitamin D, vitamin B3, folate, and magnesium but lower in saturated fats.

Introduction

Cod belongs to the Gaddidae family (1), while halibut belongs to the Pleuronectidae family (2).

Cod is known for its product, cod liver oil which provides high doses of omega-3 fatty acids.

The stocks of cod are decreasing mainly due to overfishing and no recovery afterward (3). Halibut is more expensive than cod, the difference being 3.7$.

This article will examine the differences between cod and halibut, highlighting their nutritional composition and the health benefits associated with each.

Weight Loss and Diets

Low FatCod is preferred over halibut in a low-fat diet.
DASHCod has less sodium content compared to halibut and, therefore, may be preferred in a DASH diet.
Low Carb/ Low GIBoth of these fishes lack starch, fiber, and sugars. They are great sources of lean protein in low-carb and low-GI diets.
Vegan/ Vegetarian/ PescetarianBoth fish are not permitted in vegetarian and vegan diets but are permitted in a pescatarian diet.
Low CalorieCod is favored over halibut in a low-calorie diet.

Taste and Flavor

Cod has a non-fishy mild flavor,  with a bit of a sweet taste, while halibut has a relatively stronger flavor.

Nutrition

Check out the infographics below to compare the nutritional composition of cod and halibut.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more ProteinProtein +23.9%
Contains more WaterWater +22.7%
Contains more FatsFats +1962.8%
Contains more OtherOther +402.6%
~equal in Carbs ~0g

Minerals

Halibut contains more potassium, selenium, and phosphorus than cod.

Cod is richer in calcium, magnesium, and less sodium compared to halibut.

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
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +250%
Contains more ZincZinc +13.7%
Contains less SodiumSodium -24.3%
Contains more ManganeseManganese +33.3%
Contains more PotassiumPotassium +41%
Contains more IronIron +73.5%
Contains more PhosphorusPhosphorus +52.2%
Contains more SeleniumSelenium +24.5%
~equal in Copper ~0.038mg

Vitamins

Halibut is richer in vitamin B5, vitamin A, and vitamin B6

Cod contains more vitamin D, vitamin B3, and folate(vitamin B9). 

Finally, both fish have equal vitamin A, vitamin B12, and vitamin K content.

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
Cod
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6% 0% 0% 18% 24% 36% 17% 112% 120% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +71.4%
~equal in Vitamin B12 ~0.96µg

Calories

Halibut is 1.5 times higher in calories than cod. Halibut has 239 calories per 100g, while cod contains only 105 calories.

Carbohydrates

Both fish lack carbohydrates (including fibers and sugars).

Proteins

Cod is higher in proteins compared to halibut.

Cod is particularly richer in the following essential amino acids: tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine, and histidine.

Fats

300 grams of halibut contains 64% fat while 300 grams of cod contains only 3% fat. Cod is lower in saturated fats and cholesterol. Halibut is higher in polyunsaturated fats and monounsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
20% 69% 11%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +8562.9%
Contains more Poly. FatPolyunsaturated fat +500.3%

Health Benefits

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Halibut has almost 68 times the monounsaturated fat content and around 6 times the polyunsaturated fat content of cod.

Monounsaturated fats are known to decrease LDL cholesterol (low-density lipoprotein, also known as bad cholesterol) and, in turn, reduce the risk of heart disease (4).

Polyunsaturated fat also decreases bad cholesterol and thus protects from heart disease (5). A study has also shown that polyunsaturated fat consumption is correlated with a decrease in blood pressure in hypertensive patients (6).

Studies suggest that regular consumption of fish is associated with a lower risk of CVD (cardiovascular disease)-related mortality. While halibut typically contains higher levels of omega-3 fatty acids, both fish are low in saturated fats and cholesterol, making them heart-healthy choices when included as part of a balanced diet (7).

Cancer

A study showed that cod liver oil, a product derived from cod, stopped the growth of a tumor in rats (8). Moreover, daily use of cod liver oil for a year lowered the risk of death in tumor patients (9).

On the other hand, there are no studies showing a direct link between halibut consumption and cancer.

Vitamin B5

The recommended amount of vitamin B5 intake for adults is 5 mg daily (10). One hundred grams of halibut provides 0.25mg of vitamin B5.

Studies show that vitamin B5 might have beneficial wound-healing effects (11). Vitamin B5 might also have cholesterol-lowering effects and thus serve as a cardioprotective agent (12).

Vitamin D

Sufficient vitamin D consumption lowers the risk of some cancer types (13). Vitamin D also has an essential hormone production regulation function (14).

Folate

Cod contains 67% more folate than halibut.

Folate deficiency may lead to anemia. Low folate levels have been associated with an increased risk of cancer (15).

Phosphorus

Halibut is richer in phosphorus than cod. Phosphorus can be beneficial in the treatment of osteoporosis (16).

Anti-inflammatory Effects

Halibut is richer in polyunsaturated fats compared to cod. Omega-3 fatty acids have potent anti-inflammatory effects (17).

Downsides and Risks

Mercury Levels

Cod and halibut contain mercury and may be neurotoxic if not consumed in moderate amounts (18, 19).

Pregnant women should also be aware of the mercury content of the fish as it may harm the baby (20).

California halibut have elevated mercury levels, while Pacific halibut, Greenland turbot, and Atlantic halibut have moderate levels of mercury (20). Alaska, US, and Canada Pacific cod have moderate amounts of mercury, while Atlantic cod is low in mercury (21).

Article author photo Christelle  Tchakerian
Education: Institute for Integrative Nutrition New York
Last updated: April 18, 2024
Medically reviewed by Igor Bussel

Infographic

Cod vs Halibut 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 Halibut
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cod Halibut DV% diff.
Monounsaturated fat 0.124g 10.742g 27%
Fats 0.86g 17.74g 26%
Selenium 37.6µg 46.8µg 17%
Vitamin B6 0.283mg 0.485mg 16%
Choline 83.7mg 15%
Saturated fat 0.168g 3.102g 13%
Polyunsaturated fat 0.292g 1.753g 10%
Phosphorus 138mg 210mg 10%
Protein 22.83g 18.42g 9%
Calories 105kcal 239kcal 7%
Vitamin D 46IU 6%
Vitamin D 1.2µg 6%
Vitamin E 0.81mg 5%
Iron 0.49mg 0.85mg 5%
Vitamin B12 1.05µg 0.96µg 4%
Vitamin B3 2.513mg 1.923mg 4%
Potassium 244mg 344mg 3%
Magnesium 42mg 33mg 2%
Vitamin B2 0.079mg 0.103mg 2%
Vitamin B5 0.18mg 0.288mg 2%
Folate 8µg 1µg 2%
Cholesterol 55mg 59mg 1%
Sodium 78mg 103mg 1%
Vitamin B1 0.088mg 0.073mg 1%
Zinc 0.58mg 0.51mg 1%
Vitamin C 1mg 0mg 1%
Calcium 14mg 4mg 1%
Copper 0.036mg 0.038mg 0%
Vitamin A 14µg 18µg 0%
Manganese 0.02mg 0.015mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.256mg 0.206mg 0%
Threonine 1.001mg 0.808mg 0%
Isoleucine 1.052mg 0.849mg 0%
Leucine 1.856mg 1.497mg 0%
Lysine 2.097mg 1.692mg 0%
Methionine 0.676mg 0.545mg 0%
Phenylalanine 0.891mg 0.719mg 0%
Valine 1.176mg 0.949mg 0%
Histidine 0.672mg 0.542mg 0%
Omega-3 - EPA 0.004g 0.674g N/A
Omega-3 - DHA 0.154g 0.504g N/A
Omega-3 - DPA 0.013g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Halibut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
30%
Cod
26%
Halibut
Minerals Daily Need Coverage Score
38%
Cod
47%
Halibut

Comparison summary

Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 2.934g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $3.7)
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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.