Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod
  5. Compare
  6. Cod vs. Mahimahi

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.

Table of contents

  1. Introduction
    1. Actual differences
      1. Nutrition
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                  2. Health risks
                    1. 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
                      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% 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% 21% 0% 0% 5.8% 20% 139% 52% 107% 86% 0% 4.5% 0%
                      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 +342.9%
                      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

                      1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
                      2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171959/nutrients
                      3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
                      4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
                      5. https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012
                      6. https://nap.nationalacademies.org/read/11762/chapter/6#167
                      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 DV% diff.
                      Vitamin B3 2.513mg 7.429mg 31%
                      Selenium 37.6µg 46.8µg 17%
                      Vitamin B12 1.05µg 0.69µg 15%
                      Choline 83.7mg 15%
                      Vitamin B5 0.18mg 0.865mg 14%
                      Vitamin B6 0.283mg 0.462mg 14%
                      Cholesterol 55mg 94mg 13%
                      Iron 0.49mg 1.45mg 12%
                      Potassium 244mg 533mg 9%
                      Phosphorus 138mg 183mg 6%
                      Vitamin D 46IU 6%
                      Vitamin D 1.2µg 6%
                      Vitamin A 14µg 62µg 5%
                      Vitamin E 0.81mg 5%
                      Vitamin B1 0.088mg 0.023mg 5%
                      Copper 0.036mg 0.053mg 2%
                      Protein 22.83g 23.72g 2%
                      Sodium 78mg 113mg 2%
                      Calcium 14mg 19mg 1%
                      Magnesium 42mg 38mg 1%
                      Folate 8µg 6µg 1%
                      Vitamin C 1mg 0mg 1%
                      Polyunsaturated fat 0.292g 0.211g 1%
                      Calories 105kcal 109kcal 0%
                      Fats 0.86g 0.9g 0%
                      Zinc 0.58mg 0.59mg 0%
                      Manganese 0.02mg 0.019mg 0%
                      Vitamin B2 0.079mg 0.085mg 0%
                      Vitamin K 0.1µg 0%
                      Saturated fat 0.168g 0.241g 0%
                      Monounsaturated fat 0.124g 0.155g 0%
                      Tryptophan 0.256mg 0.266mg 0%
                      Threonine 1.001mg 1.04mg 0%
                      Isoleucine 1.052mg 1.093mg 0%
                      Leucine 1.856mg 1.928mg 0%
                      Lysine 2.097mg 2.178mg 0%
                      Methionine 0.676mg 0.702mg 0%
                      Phenylalanine 0.891mg 0.926mg 0%
                      Valine 1.176mg 1.222mg 0%
                      Histidine 0.672mg 0.698mg 0%
                      Omega-3 - EPA 0.004g 0.026g N/A
                      Omega-3 - DHA 0.154g 0.113g N/A
                      Omega-3 - DPA 0.013g 0.012g N/A

                      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

                      Cod
                      Cod vs Gefilte fish
                      Gefilte fish
                      Cod
                      Cod vs Haddock
                      Haddock
                      Cod
                      Cod vs Halibut raw
                      Halibut raw
                      Mahimahi
                      Mahimahi vs Drum fish raw
                      Drum fish raw
                      Mahimahi
                      Mahimahi vs Eel raw
                      Eel raw
                      Mahimahi
                      Mahimahi vs Flatfish raw
                      Flatfish raw

                      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
                      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.