Cod vs. Halibut — Health Impact and Nutrition Comparison

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

5

Halibut

4

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

8

Halibut

4

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

1

Saturated fat: Sat. Fat 0.168 g

Monounsaturated fat: Mono. Fat 0.124 g

Polyunsaturated fat: Poly. Fat 0.292 g

Halibut

2

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%

Cardiovascular Health

Section reviewed by cardiologist 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).

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).