Cod vs. Rockfish — Health Impact and Nutrition Comparison
Summary
Cod is higher in selenium, A, E, C, and K vitamins, and calcium. Rockfish contains more cholesterol, vitamin D, and slightly higher calories. Cod provides less vitamin D than rockfish.
Introduction
Rockfish and cod are two of the most famous fishes known worldwide. They are excellent sources of white meat. 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 grilled, baked, deep-fried, or broiled. Cod has a mild, non-fishy, and a bit sweet taste. It is widespread in the Atlantic and Pacific areas. You can easily find cod in markets, fresh or frozen.
The most common cod types are Atlantic Cod (Scrod, Whitefish, Grey Cod), Pacific Cod (Alaska Cod, Codfish), Black Cod, Lingcod (Buffalo Cod, Bluefish, White Cod), Rockfish (Rock Cod, Pacific Snapper), and Pollock.
Rockfish (2) is a silverfish with a white belly. It is also known as the Atlantic striped bass. Rockfish has a buttery, non-fishy flavor. It is usually steamed, broiled, or roasted. The fish lives in the North Pacific and Bring sea.
The most common rockfish types are Canary Rockfish, Copper Rockfish, and Widow Rockfish.
Nutrition
In this part of the article, we will discuss the macronutrient, mineral, and vitamin composition of rockfish and cod. Both of them are nutritious fish without any amounts of carbs.
Macronutrient Comparison
Protein
Cod is slightly richer in protein than rockfish. Per 100g serving, cod provides 22.8g of protein, while rockfish contains 22.2g of it.
Both of them are good sources of essential amino acids.
Fat
Cod and rockfish do not provide significant amounts of fat per 100g.
Cod is 6mg lower in cholesterol than rockfish.
Fat Type Comparison
Calories
Rockfish provides slightly more calories than cod.
Minerals
Cod is packed with selenium. Also, it contains more zinc, magnesium, and iron.
Rockfish provides more phosphorus than cod. Rockfish is rich in mercury.
Mineral Comparison
Vitamins
Cod is richer in vitamins A, E, C, B1, K, and B6. Rockfish contains more vitamin D, B12, and folate.
Vitamin Comparison
Glycemic index
Cod and rockfish have a glycemic index equaling 0. Check our glycemic index chart for more GI values.
Health impact
Cardiovascular health
Consuming cod and rockfish is associated with a lower risk of heart disease (3). This is due to the presence of omega-3 fatty acids. These are long-chain essential fatty acids that the human body cannot produce. Therefore, they should be included in the meals we eat.
Health risks
Rockfish is classified as food with moderate amounts of mercury. While this mineral is not harmful to healthy middle-aged persons, it can be toxic to youngsters, teenagers, and pregnant women (4). The easiest way to avoid mercury poisoning is to limit your fish intake. Since cod has a lower mercury content than rockfish, it is a better option for preventing mercury poisoning (5).
Cod can contain parasites if eaten uncooked without being cooked or frozen (6).
References
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/173684/nutrients
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
- https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012
- https://nap.nationalacademies.org/read/11762/chapter/6#167
Infographic
Comparison summary table
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| Lower in price |
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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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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 22.83g | 22.23g |
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| Fats | 0.86g | 1.62g |
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| Calories | 105kcal | 109kcal |
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| Calcium | 14mg | 17mg |
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| Iron | 0.49mg | 0.36mg |
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| Magnesium | 42mg | 33mg |
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| Phosphorus | 138mg | 248mg |
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| Potassium | 244mg | 467mg |
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| Sodium | 78mg | 89mg |
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| Zinc | 0.58mg | 0.43mg |
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| Copper | 0.036mg | 0.041mg |
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| Manganese | 0.02mg | 0.013mg |
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| Selenium | 37.6µg | 76.2µg |
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| Vitamin A | 47IU | 16IU |
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| Vitamin A RAE | 14µg | 5µg |
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| Vitamin E | 0.81mg | 0.44mg |
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| Vitamin D | 46IU | 183IU |
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| Vitamin D | 1.2µg | 4.6µg |
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| Vitamin C | 1mg | 0mg |
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| Vitamin B1 | 0.088mg | 0.027mg |
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| Vitamin B2 | 0.079mg | 0.226mg |
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| Vitamin B3 | 2.513mg | 2.897mg |
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| Vitamin B5 | 0.18mg | 0.404mg |
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| Vitamin B6 | 0.283mg | 0.241mg |
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| Folate | 8µg | 10µg |
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| Vitamin B12 | 1.05µg | 1.59µg |
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| Vitamin K | 0.1µg | 0µg |
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| Tryptophan | 0.256mg | 0.296mg |
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| Threonine | 1.001mg | 1.014mg |
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| Isoleucine | 1.052mg | 1.06mg |
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| Leucine | 1.856mg | 1.835mg |
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| Lysine | 2.097mg | 2.188mg |
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| Methionine | 0.676mg | 0.707mg |
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| Phenylalanine | 0.891mg | 0.935mg |
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| Valine | 1.176mg | 1.106mg |
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| Histidine | 0.672mg | 0.502mg |
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| Cholesterol | 55mg | 61mg |
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| Trans Fat | 0.025g |
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| Saturated Fat | 0.168g | 0.42g |
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| Omega-3 - DHA | 0.154g | 0.238g |
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| Omega-3 - EPA | 0.004g | 0.107g |
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| Omega-3 - DPA | 0.013g | 0.027g |
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| Monounsaturated Fat | 0.124g | 0.466g |
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| Polyunsaturated fat | 0.292g | 0.485g |
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| Omega-6 - Eicosadienoic acid | 0.005g |
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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