Cod vs. Mahimahi — Health Impact and Nutrition Comparison

by Ani Harutyunyan | Last updated on February 13, 2023

Medically reviewed by Igor Bussel

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.

Table of contents

Introduction

Actual differences

Nutrition

Protein

Calories

Minerals

Vitamins

Health impact

Cardiovascular health

Health risks

References

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

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Mahimahi

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

Saturated Fat: Sat. Fat 0.168 g

Monounsaturated Fat: Mono. Fat 0.124 g

Polyunsaturated fat: Poly. Fat 0.292 g

Mahimahi

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

Mahimahi

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

Mahimahi

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin 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).

References

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: February 13, 2023

Medically reviewed by Igor Bussel

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.


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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet	Equal
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

31%

33%

Minerals Daily Need Coverage Score

38%

52%

Comparison summary

Which food is lower in Sugar?

Mahimahi is lower in Sugar (difference - 0g)

Which food is cheaper?

Mahimahi is cheaper (difference - $1.3)

Which food is richer in minerals?

Mahimahi is relatively richer in minerals

Which food is lower in Cholesterol?

Cod is lower in Cholesterol (difference - 39mg)

Which food contains less Sodium?

Cod contains less Sodium (difference - 35mg)

Which food is lower in Saturated Fat?

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.