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Cod vs Perch - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 01, 2023
Education: Nutrition & Microbiology at YSU
Cod
vs
Perch

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.

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
2
:
6
Perch
Contains more Magnesium +10.5%
Contains more Calcium +628.6%
Contains more Iron +136.7%
Contains more Phosphorus +86.2%
Contains more Potassium +41%
Contains more Zinc +146.6%
Contains more Copper +433.3%
Equal in Magnesium - 38
Equal in Sodium - 79
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 19% 30% 60% 22% 11% 16% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 31% 44% 28% 111% 31% 11% 39% 64%
Contains more Magnesium +10.5%
Contains more Calcium +628.6%
Contains more Iron +136.7%
Contains more Phosphorus +86.2%
Contains more Potassium +41%
Contains more Zinc +146.6%
Contains more Copper +433.3%
Equal in Magnesium - 38
Equal in Sodium - 79

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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
8
:
4
Perch
Contains more Vitamin A +46.9%
Contains more Vitamin B3 +32.3%
Contains more Vitamin B6 +102.1%
Contains more Folate +33.3%
Contains more Vitamin C +70%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B5 +383.3%
Contains more Vitamin B12 +109.5%
Equal in Vitamin B1 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0%
Contains more Vitamin A +46.9%
Contains more Vitamin B3 +32.3%
Contains more Vitamin B6 +102.1%
Contains more Folate +33.3%
Contains more Vitamin C +70%
Contains more Vitamin B2 +51.9%
Contains more Vitamin B5 +383.3%
Contains more Vitamin B12 +109.5%
Equal in Vitamin B1 - 0.08

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

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742725/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
  3. https://www.sciencedirect.com/science/article/abs/pii/S0899900713001044
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6923298/
  5. https://pubmed.ncbi.nlm.nih.gov/18589026/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 01, 2023

Infographic

Cod vs Perch infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
1
:
3
Perch
Contains more Fats +37.2%
Contains more Other +82.1%
Equal in Protein - 24.86
Equal in Water - 73.25
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more Fats +37.2%
Contains more Other +82.1%
Equal in Protein - 24.86
Equal in Water - 73.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
1
:
2
Perch
Contains less Saturated Fat -29.1%
Contains more Monounsaturated Fat +57.3%
Contains more Polyunsaturated fat +61.6%
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains less Saturated Fat -29.1%
Contains more Monounsaturated Fat +57.3%
Contains more Polyunsaturated fat +61.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod Perch
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Cod Perch Opinion
Protein 22.83g 24.86g Perch
Fats 0.86g 1.18g Perch
Calories 105kcal 117kcal Perch
Calcium 14mg 102mg Perch
Iron 0.49mg 1.16mg Perch
Magnesium 42mg 38mg Cod
Phosphorus 138mg 257mg Perch
Potassium 244mg 344mg Perch
Sodium 78mg 79mg Cod
Zinc 0.58mg 1.43mg Perch
Copper 0.036mg 0.192mg Perch
Vitamin A 47IU 32IU Cod
Vitamin A RAE 14µg 10µg Cod
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 1.7mg Perch
Vitamin B1 0.088mg 0.08mg Cod
Vitamin B2 0.079mg 0.12mg Perch
Vitamin B3 2.513mg 1.9mg Cod
Vitamin B5 0.18mg 0.87mg Perch
Vitamin B6 0.283mg 0.14mg Cod
Folate 8µg 6µg Cod
Vitamin B12 1.05µg 2.2µg Perch
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.278mg Perch
Threonine 1.001mg 1.09mg Perch
Isoleucine 1.052mg 1.145mg Perch
Leucine 1.856mg 2.02mg Perch
Lysine 2.097mg 2.283mg Perch
Methionine 0.676mg 0.736mg Perch
Phenylalanine 0.891mg 0.97mg Perch
Valine 1.176mg 1.281mg Perch
Histidine 0.672mg 0.732mg Perch
Cholesterol 55mg 115mg Cod
Saturated Fat 0.168g 0.237g Cod
Omega-3 - DHA 0.154g 0.223g Perch
Omega-3 - EPA 0.004g 0.101g Perch
Omega-3 - DPA 0.013g 0.036g Perch
Monounsaturated Fat 0.124g 0.195g Perch
Polyunsaturated fat 0.292g 0.472g Perch

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Perch
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
30%
Cod
38%
Perch
Minerals Daily Need Coverage Score
21%
Cod
44%
Perch

Comparison summary

Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food is cheaper?
Perch
Perch is cheaper (difference - $1.3)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 60mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.069g)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients
  2. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.