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Cod vs Tilapia - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on March 06, 2023
Education: General Medicine at YSMU
Cod
vs
Tilapia

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 golddeep 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
:
Contains more Protein +14.5%
Contains more Fats +208.1%
Equal in Water - 71.59
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
26% 3% 72%
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
:
Contains less Saturated Fat -82.1%
Contains more Monounsaturated Fat +670.2%
Contains more Polyunsaturated fat +105.5%
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
38% 38% 24%
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
:
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 19% 30% 60% 22% 11% 16% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 26% 25% 88% 34% 8% 12% 25%
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
:
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
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 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
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 
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: March 06, 2023

Infographic

Cod vs Tilapia infographic
Infographic link

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 Tilapia
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Tilapia Opinion
Protein 22.83g 26.15g Tilapia
Fats 0.86g 2.65g Tilapia
Calories 105kcal 128kcal Tilapia
Calcium 14mg 14mg
Iron 0.49mg 0.69mg Tilapia
Magnesium 42mg 34mg Cod
Phosphorus 138mg 204mg Tilapia
Potassium 244mg 380mg Tilapia
Sodium 78mg 56mg Tilapia
Zinc 0.58mg 0.41mg Cod
Copper 0.036mg 0.075mg Tilapia
Vitamin A 47IU 0IU Cod
Vitamin A RAE 14µg 0µg Cod
Vitamin E 0.81mg 0.79mg Cod
Vitamin D 46IU 150IU Tilapia
Vitamin D 1.2µg 3.7µg Tilapia
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.093mg Tilapia
Vitamin B2 0.079mg 0.073mg Cod
Vitamin B3 2.513mg 4.745mg Tilapia
Vitamin B5 0.18mg 0.664mg Tilapia
Vitamin B6 0.283mg 0.123mg Cod
Folate 8µg 6µg Cod
Vitamin B12 1.05µg 1.86µg Tilapia
Vitamin K 0.1µg 0.9µg Tilapia
Tryptophan 0.256mg 0.265mg Tilapia
Threonine 1.001mg 1.156mg Tilapia
Isoleucine 1.052mg 1.22mg Tilapia
Leucine 1.856mg 2.04mg Tilapia
Lysine 2.097mg 2.315mg Tilapia
Methionine 0.676mg 0.766mg Tilapia
Phenylalanine 0.891mg 1.05mg Tilapia
Valine 1.176mg 1.28mg Tilapia
Histidine 0.672mg 0.585mg Cod
Cholesterol 55mg 57mg Cod
Saturated Fat 0.168g 0.94g Cod
Omega-3 - DHA 0.154g 0.13g Cod
Omega-3 - EPA 0.004g 0.005g Tilapia
Omega-3 - DPA 0.013g 0.06g Tilapia
Monounsaturated Fat 0.124g 0.955g Tilapia
Polyunsaturated fat 0.292g 0.6g Tilapia
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Tilapia
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
47%
Tilapia
Minerals Daily Need Coverage Score
21%
Cod
27%
Tilapia

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 22mg)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.772g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.