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Cod vs. Mahimahi — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 13, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Cod
vs
Mahimahi

Summary

Two worldwide famous fish species, cod and mahi mahi, have many differences in nutritional profile. Cod is higher in phosphorus, B-complex vitamins, and selenium. Mahi mahi contains more cholesterol, vitamin A, and higher calories. Two species provide different compounds to promote heart health.

Introduction

Cod and mahi mahi are two of the most famous and widespread fishes. In this article, we will compare these species, focusing on their nutritional profile and health impact, and discussing their actual differences.

Actual differences

Cod (1) is a common name for a demersal fish from the genus Gadus. It is usually consumed in grilled, baked, deep-fried, or broiled form. Cod has a non-fishy, mild, and a bit sweet taste. It is widespread in the Atlantic and Pacific areas. You can easily find cod in markets, frozen or fresh.

Mahi mahi (2) is a yellow or bright-green predatory fish mostly consumed in Hawaii. However, it can be found and used worldwide. In another way, this fish is called a dolphinfish or dorado. Mahi mahi has a mild, sweeter, and non-fishy flavor. It is usually fried with herbs, lemon, and spices. The fish lives in the Gulf of Mexico and the Caribbean sea.

Nutrition

In this part of the article, we will discuss the macronutrient, vitamin, and mineral composition of cod and mahi mahi. Both of them are nutritious fish without any amounts of carbs.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
24% 71% 4%
Protein: 23.72 g
Fats: 0.9 g
Carbs: 0 g
Water: 71.22 g
Other: 4.16 g
Contains more OtherOther +966.7%
~equal in Protein ~23.72g
~equal in Fats ~0.9g
~equal in Carbs ~0g
~equal in Water ~71.22g

Protein

Mahi-mahi is slightly richer in protein than cod. Per 100g serving, cod provides 22.8g of protein, while mahi mahi contains 23.7g of it.

Both of them are good sources of essential amino acids.

Fat

Cod and mahi mahi provide less than one gram of fat per 100g.

Surprisingly, mahi mahi is 39mg higher in cholesterol than cod.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
29% 21% 50%
Saturated Fat: Sat. Fat 0.168 g
Monounsaturated Fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
40% 26% 35%
Saturated Fat: Sat. Fat 0.241 g
Monounsaturated Fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.211 g
Contains less Sat. FatSaturated Fat -30.3%
Contains more Poly. FatPolyunsaturated fat +38.4%
Contains more Mono. FatMonounsaturated Fat +25%

Calories

Due to its higher protein composition, mahi mahi provides slightly more calories than cod.

Minerals

When looking at the mineral comparison chart shown below, it is clear that both mahi mahi and cod are high in different minerals.

Mahi mahi provides more iron and copper than cod. Cod contains more magnesium and less sodium. Cod is packed with selenium. Mahi mahi is rich in mercury.

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
1
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 27% 5.7% 47% 54% 18% 16% 78% 15% 2.5% 255%
Contains less SodiumSodium -31%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +118.4%
Contains more IronIron +195.9%
Contains more CopperCopper +47.2%
Contains more PhosphorusPhosphorus +32.6%
Contains more SeleniumSelenium +24.5%
~equal in Magnesium ~38mg
~equal in Zinc ~0.59mg
~equal in Manganese ~0.019mg

Vitamins

Cod is the winner in terms of vitamin content. It is richer in B1, and B12 vitamins, vitamin C, and folate. Mahi mahi contains more vitamin A.

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% 2.8% 16% 36% 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% 12% 0% 0% 5.8% 20% 139% 52% 107% 86% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +282.6%
Contains more Vitamin B12Vitamin B12 +52.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +342.6%
Contains more Vitamin B3Vitamin B3 +195.6%
Contains more Vitamin B5Vitamin B5 +380.6%
Contains more Vitamin B6Vitamin B6 +63.3%
~equal in Vitamin B2 ~0.085mg

Health impact

Cardiovascular health

Cod and mahi mahi consumption is linked to a lower heart disease risk (3). This is due to omega-3 fatty acid composition. These are long-chain essential fatty acids that are not produced in the human organism. Hence we should get them with the food we consume.

Health risks

Mahi mahi is classified as food with moderate amounts of mercury. Although this mineral is not toxic for healthy middle-aged people, it can harm young people, children, and pregnant women (4). Avoiding excessive fish consumption to prevent mercury poisoning would be best. Cod is lower in mercury than mahi mahi, making itself a better choice to avoid mercury poisoning (5). 

Cod can be a source of parasites if consumed raw without cooking or freezing (6).

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: February 13, 2023
Medically reviewed by Igor Bussel

Infographic

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

All nutrients comparison - raw data values

Nutrient Cod Mahimahi Opinion
Calories 105kcal 109kcal Mahimahi
Protein 22.83g 23.72g Mahimahi
Fats 0.86g 0.9g Mahimahi
Vitamin C 1mg 0mg Cod
Cholesterol 55mg 94mg Cod
Vitamin D 46IU Cod
Magnesium 42mg 38mg Cod
Calcium 14mg 19mg Mahimahi
Potassium 244mg 533mg Mahimahi
Iron 0.49mg 1.45mg Mahimahi
Copper 0.036mg 0.053mg Mahimahi
Zinc 0.58mg 0.59mg Mahimahi
Phosphorus 138mg 183mg Mahimahi
Sodium 78mg 113mg Cod
Vitamin A 47IU 208IU Mahimahi
Vitamin A RAE 14µg 62µg Mahimahi
Vitamin E 0.81mg Cod
Vitamin D 1.2µg Cod
Manganese 0.02mg 0.019mg Cod
Selenium 37.6µg 46.8µg Mahimahi
Vitamin B1 0.088mg 0.023mg Cod
Vitamin B2 0.079mg 0.085mg Mahimahi
Vitamin B3 2.513mg 7.429mg Mahimahi
Vitamin B5 0.18mg 0.865mg Mahimahi
Vitamin B6 0.283mg 0.462mg Mahimahi
Vitamin B12 1.05µg 0.69µg Cod
Vitamin K 0.1µg Cod
Folate 8µg 6µg Cod
Choline 83.7mg Cod
Saturated Fat 0.168g 0.241g Cod
Monounsaturated Fat 0.124g 0.155g Mahimahi
Polyunsaturated fat 0.292g 0.211g Cod
Tryptophan 0.256mg 0.266mg Mahimahi
Threonine 1.001mg 1.04mg Mahimahi
Isoleucine 1.052mg 1.093mg Mahimahi
Leucine 1.856mg 1.928mg Mahimahi
Lysine 2.097mg 2.178mg Mahimahi
Methionine 0.676mg 0.702mg Mahimahi
Phenylalanine 0.891mg 0.926mg Mahimahi
Valine 1.176mg 1.222mg Mahimahi
Histidine 0.672mg 0.698mg Mahimahi
Omega-3 - EPA 0.004g 0.026g Mahimahi
Omega-3 - DHA 0.154g 0.113g Cod
Omega-3 - DPA 0.013g 0.012g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Mahimahi
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
31%
Cod
33%
Mahimahi
Minerals Daily Need Coverage Score
38%
Cod
52%
Mahimahi

Comparison summary

Which food is lower in Sugar?
Mahimahi
Mahimahi is lower in Sugar (difference - 0g)
Which food is cheaper?
Mahimahi
Mahimahi is cheaper (difference - $1.3)
Which food is richer in minerals?
Mahimahi
Mahimahi is relatively richer in minerals
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.073g)
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.

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. Mahimahi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171992/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.