Cod vs Perch - Health impact and Nutrition Comparison
Summary
Perch provides more minerals, Vitamin D, and Vitamin B12 than cod. On the other hand, cod is relatively richer in Vitamin C, Vitamin B2, Vitamin B5, and Vitamin E. Also, it has less cholesterol, calories, saturated fat, and sodium than perch.
Table of contents
Introduction
In this article, you can find the main nutritional differences between perch and cod also their impact on human health.
What's The Actual Difference?
Cod is the common name for the demersal fish groups that belong to the Gadidae family, while perch belong to the Percidae family.
Cod has a fishy, mild flavor, while the flavor of perch is sweet, and the texture is firm and crumbly. Perch has a slender body shape, two back fins, and one anal fin; their appearance varies greatly.
Codfish is green-brown, ranging from grey-green to red-brown, with a lighter underside and white underbelly.
NUTRITION
The food types discussed in this article are raw perch and raw cod. You can look at nutrition infographics at the bottom of the page to better understand the difference between these two fishes.
Calories
Both perch and cod are considered moderate-calories foods.
Perch has 91 calories per 100g, and cod has 82 calories per 100g.
Minerals
Perch is relatively richer in minerals than cod. The amounts of calcium is six times higher in perch.
It is also richer in zinc, phosphorus, potassium, copper, and iron.
On the other hand, cod contains more magnesium.
Both contain equal amounts of magnesium and sodium.
Mineral Comparison
Vitamins
Perch provides more Vitamin C, B2, B5, and B12.
Cod has more Vitamin B6, more Vitamin B3, Vitamin A, and folate.
Both fishes have an equal amount of Vitamin B1.
Vitamin Comparison
Fats
Both fishes have tiny amounts of fat.
Protein
The amounts of protein in perch and cod are almost equal: perch contains 24.9 g, and cod has 22.83g of protein per 100g. Both fishes contain high amounts of essential amino acids, such as tryptophan, lysine, histidine, and threonine.
Cholesterol
Perch provides two times more cholesterol than cod. It has 115mg of cholesterol per 100g, while cod provides 55mg per 100g.
HEALTH IMPACT
Health Benefits
Both fishes are high in omega-3 and omega-6 fatty acids. These two compounds can help to improve cardiovascular health, eye health, and the immune system [1]. Researchers recommend eating two servings of fatty fish per week, equivalent to 250 milligrams of omega-3 fatty acids, to avoid cardiovascular problems [2].
According to research, fish oil may reduce the risk of impaired glucose tolerance and hepatic steatosis. Because of their positive effects on lipoprotein concentrations, N-3 fatty acids from fatty fish and n-6 fatty acids from linoleic acid are recommended for patients with type 2 diabetes. Incorporating fish oil into your daily meals or diet can help to improve metabolic features associated with type 2 diabetes [3].
Side Effects
Cod, like the majority of fish, contains mercury. Excessive mercury consumption is toxic and can lead to neurological and behavioral problems. It may be especially harmful to children. So, it is better to consume cod in moderation [4].
Perch is high in purines, which can cause kidney stones. A high purine intake causes increased uric acid production, and this concentration promotes the formation of uric acid stones [5].
References
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in glycemic index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 22.83g | 24.86g |
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| Fats | 0.86g | 1.18g |
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| Calories | 105kcal | 117kcal |
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| Calcium | 14mg | 102mg |
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| Iron | 0.49mg | 1.16mg |
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| Magnesium | 42mg | 38mg |
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| Phosphorus | 138mg | 257mg |
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| Potassium | 244mg | 344mg |
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| Sodium | 78mg | 79mg |
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| Zinc | 0.58mg | 1.43mg |
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| Copper | 0.036mg | 0.192mg |
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| Vitamin A | 47IU | 32IU |
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| Vitamin A RAE | 14µg | 10µg |
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| Vitamin E | 0.81mg |
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| Vitamin D | 46IU |
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| Vitamin D | 1.2µg |
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| Vitamin C | 1mg | 1.7mg |
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| Vitamin B1 | 0.088mg | 0.08mg |
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| Vitamin B2 | 0.079mg | 0.12mg |
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| Vitamin B3 | 2.513mg | 1.9mg |
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| Vitamin B5 | 0.18mg | 0.87mg |
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| Vitamin B6 | 0.283mg | 0.14mg |
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| Folate | 8µg | 6µg |
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| Vitamin B12 | 1.05µg | 2.2µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.256mg | 0.278mg |
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| Threonine | 1.001mg | 1.09mg |
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| Isoleucine | 1.052mg | 1.145mg |
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| Leucine | 1.856mg | 2.02mg |
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| Lysine | 2.097mg | 2.283mg |
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| Methionine | 0.676mg | 0.736mg |
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| Phenylalanine | 0.891mg | 0.97mg |
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| Valine | 1.176mg | 1.281mg |
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| Histidine | 0.672mg | 0.732mg |
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| Cholesterol | 55mg | 115mg |
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| Saturated Fat | 0.168g | 0.237g |
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| Omega-3 - DHA | 0.154g | 0.223g |
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| Omega-3 - EPA | 0.004g | 0.101g |
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| Omega-3 - DPA | 0.013g | 0.036g |
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| Monounsaturated Fat | 0.124g | 0.195g |
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| Polyunsaturated fat | 0.292g | 0.472g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low glycemic index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary