Cod vs Tilapia - Health impact and Nutrition Comparison

Summary

Tilapia is richer in protein, fats, and calories. Cod is lower in saturated fat. It contains two times more vitamin B6 than tilapia. Tilapia is richer in vitamin B12: it covers 233% of the DV of vitamin B12. Cod is lower in mercury, a better choice to avoid mercury poisoning.

Introduction

Cod (1) and tilapia (2) are two of the most famous fishes. In this article, we will compare cooked versions of these fish species, focusing on their nutritional composition and health impact and showing their actual differences.

Actual differences

The common word "tilapia" refers to freshwater fish from the cichlid family. Cod is a name for a demersal fish from the genus Gadus. These fishes differ in appearance, taste, smell, texture, and preparation methods.

Tilapia has a black, red, or gold, deep body and long dorsal fins, while cod is red-brown or grey-green with black dots and has dorsal and anal fins. 

Regarding flavors, cod has a mild, non-fishy, and a bit sweet taste. The taste of tilapia depends on the environment it is grown in: usually, good-quality tilapia has a sweet and mild flavor. 

Tilapia has a firm and flaky texture and white flesh, while cod has a tender-firm texture. 

Cod is usually consumed in grilled, baked, deep-fried, or broiled form. Tilapia is prepared by steaming, grilling, baking, smoking, poaching, and stir-frying. 

Nutrition

This part of the article will discuss cod and tilapia's macronutrient, mineral, and vitamin composition. Both of them are nutritious fish without any quantities of carbs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cod

2

:

2

Tilapia

Contains more Protein +14.5%

Contains more Fats +208.1%

Equal in Water - 71.59

Cod

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Tilapia

Protein: 26.15 g

Fats: 2.65 g

Carbs: 0 g

Water: 71.59 g

Other: 0 g

Contains more Protein +14.5%

Contains more Fats +208.1%

Equal in Water - 71.59

Calories

Due to its higher protein and fat composition, tilapia provides slightly more calories than cod. It has 23 calories more.

Protein

Tilapia is higher in protein than cod. Per 100g serving, tilapia provides 26.2 grams of protein, while cod contains 22.8g. 

Both contain essential amino acids, such as histidine, lysine, and phenylalanine. 

Fats

Cod contains less than one gram of fat per 100g, while the same amount of tilapia provides 2.7g. It is higher in both omega-3 and omega-6 fatty acids.

The difference in cholesterol amounts is not significant. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cod

1

:

2

Tilapia

Contains less Saturated Fat -82.1%

Contains more Monounsaturated Fat +670.2%

Contains more Polyunsaturated fat +105.5%

Cod

Saturated Fat: 0.168 g

Monounsaturated Fat: 0.124 g

Polyunsaturated fat: 0.292 g

Tilapia

Saturated Fat: 0.94 g

Monounsaturated Fat: 0.955 g

Polyunsaturated fat: 0.6 g

Contains less Saturated Fat -82.1%

Contains more Monounsaturated Fat +670.2%

Contains more Polyunsaturated fat +105.5%

Minerals

The leader in this section is tilapia. 

Tilapia provides more phosphorus, copper, potassium, and iron than cod. Cod contains more magnesium and zinc. Tilapia is lower in sodium than cod. Cod and tilapia contain some amounts of mercury, while tilapia provides more selenium (3). 

You can check the mineral comparison chart below.

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

:

5

Tilapia

Contains more Magnesium +23.5%

Contains more Zinc +41.5%

Contains more Iron +40.8%

Contains more Phosphorus +47.8%

Contains more Potassium +55.7%

Contains less Sodium -28.2%

Contains more Copper +108.3%

Equal in Calcium - 14

Cod

Tilapia

Contains more Magnesium +23.5%

Contains more Zinc +41.5%

Contains more Iron +40.8%

Contains more Phosphorus +47.8%

Contains more Potassium +55.7%

Contains less Sodium -28.2%

Contains more Copper +108.3%

Equal in Calcium - 14

Vitamins

In general, cod and tilapia have similar vitamin content. Cod contains vitamins C and A that are not present in tilapia. Tilapia contains more vitamins D, K, B5, B12, and niacin (B3). 

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

6

:

6

Tilapia

Contains more Vitamin A +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B6 +130.1%

Contains more Folate +33.3%

Contains more Vitamin D +208.3%

Contains more Vitamin B3 +88.8%

Contains more Vitamin B5 +268.9%

Contains more Vitamin B12 +77.1%

Contains more Vitamin K +800%

Equal in Vitamin E - 0.79

Equal in Vitamin B1 - 0.093

Equal in Vitamin B2 - 0.073

Cod

Tilapia

Contains more Vitamin A +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B6 +130.1%

Contains more Folate +33.3%

Contains more Vitamin D +208.3%

Contains more Vitamin B3 +88.8%

Contains more Vitamin B5 +268.9%

Contains more Vitamin B12 +77.1%

Contains more Vitamin K +800%

Equal in Vitamin E - 0.79

Equal in Vitamin B1 - 0.093

Equal in Vitamin B2 - 0.073

Health benefits

Cardiovascular health and omega fatty acids

Tilapia and catfish consumption is linked to a reduced risk of cardiovascular disease (4). This is because of the ratio of omega-3 to omega-6 fatty acids. The human body is unable to synthesize these long-chain essential fatty acids. We have to get them through food as a result. According to a study, the risk of heart disease increases when blood flow concentrations of omega-6 and omega-3 fatty acids are out of balance (5). Thus, fish consumption can support a healthy diet.

Health risks

Mercury poisoning

Tilapia is classified as food with moderate amounts of mercury. Although mercury is not harmful to healthy middle-aged people, it can be toxic to children, young people, and pregnant women (6). Cod is lower in mercury than tilapia, making itself a better choice to avoid mercury poisoning (7). 

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients 
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6553691/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
5. https://pubmed.ncbi.nlm.nih.gov/34371930/ 
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
7. https://www.fda.gov/food/environmental-contaminants-food/mercury-levels-commercial-fish-and-shellfish-1990-2012