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Bass vs. Cod — Nutrition & Health Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on February 19, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Bass
vs
Cod

Summary

Cod is lower than bass in several critical elements, including ironpolyunsaturated fatphosphorusvitamin B5selenium, and vitamin B12. Bass's daily coverage of Vitamin B12 is noticeably 140% more than cod's. The concentration of vitamin B5 in bass is five times higher than in cod, indicating a significant variation in vitamin B5.  Cod has 0.18 mg of vitamin B5, compared to 0.865 mg in bass. Furthermore, cod has less cholesterol than bass does.

Introduction

This article discusses the key nutritional differences between bass and cod and their influence on human health.

Nutrition

This article discusses two food types: cooked cod and cooked bass. To better understand the differences between these two fish species, you may view the nutrition infographics included at the bottom of the page.

Calories

Bass and cod are both considered low-calorie foods. Cod and bass have 105 and 124 calories per 100g, respectively.

Protein

Protein contents in bass and cod are nearly equal: bass has 22.73g, and cod has 22.83g per 100g. High concentrations of essential amino acids, including valinemethioninethreonineisoleucineleucine, tryptophan, lysinehistidine, and phenylalanine, are found in both fish species. Completeness proteins, like those found in cod and perch, are those the human body cannot produce independently and include all nine necessary amino acids.

Fats

The fat content of bass is more than 3.4 times that of cod, with 2.99g per 100g vs. 0.86g for the same serving of cod. Bass contains twice the amount of cholesterol as cod, with 103mg per 100g compared to 55mg per 100g for cod.  

There is a greater concentration of omega-3monounsaturated, and saturated fats in bass than in cod.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bass
2
:
1
Cod
Contains more Monounsaturated Fat +582.3%
Contains more Polyunsaturated fat +244.2%
Contains less Saturated Fat -74.2%
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +582.3%
Contains more Polyunsaturated fat +244.2%
Contains less Saturated Fat -74.2%

Carbohydrates

Cod and bass have no carbohydrates.

Vitamins

Bass has twice as much vitamin A and RAE as cod and is high in vitamins B1B5B12, and folate. Compared to bass, cod contains more vitamins B2C, and D.

Both fish contain the same amount of vitamins B3 and B6.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bass
7
:
5
Cod
Contains more Vitamin A +121.3%
Contains more Vitamin B1 +30.7%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +22.3%
Contains more Folate +25%
Contains more Vitamin B12 +320%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +113.5%
Equal in Vitamin B3 - 2.513
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
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%
Contains more Vitamin A +121.3%
Contains more Vitamin B1 +30.7%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +22.3%
Contains more Folate +25%
Contains more Vitamin B12 +320%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +113.5%
Equal in Vitamin B3 - 2.513

Minerals

Bass has more minerals than cod. Compared to cod, bass has 1.4 times the calcium, almost twice the iron1.8 times the phosphorus, and 1.4 times the potassium

Both have almost comparable quantities of zinccoppermanganesemagnesiumselenium, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bass
7
:
3
Cod
Contains more Calcium +35.7%
Contains more Iron +120.4%
Contains more Magnesium +21.4%
Contains more Phosphorus +84.1%
Contains more Potassium +34.4%
Contains more Copper +11.1%
Contains more Selenium +24.5%
Contains less Sodium -11.4%
Contains more Zinc +13.7%
Equal in Copper - 0.036
Equal in Manganese - 0.02
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +35.7%
Contains more Iron +120.4%
Contains more Magnesium +21.4%
Contains more Phosphorus +84.1%
Contains more Potassium +34.4%
Contains more Copper +11.1%
Contains more Selenium +24.5%
Contains less Sodium -11.4%
Contains more Zinc +13.7%
Equal in Copper - 0.036
Equal in Manganese - 0.02

Weight Loss and Diets

Both fish can be effective protein sources with minimal carbs in ketogenic (Keto) diets. The lean protein level of cod and bass corresponds with the DASH diet's principles. Both fish are acceptable for the Atkins diet, which stresses low-carb intake. Incorporating cod or bass into the Mediterranean diet, which is noted for its concentration on fish, is consistent with the diet's fish-centric approach. Cod and bass are both acceptable in the Paleo diet, which promotes natural foods and lean proteins. Both fish can be included in the Dukan diet's protein-rich stages for protein consumption. Both fish are lean protein sources in low-fat and low-calorie diets.

Health Benefits

Cardiovascular Health

Section reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan

Including fish in your diet can significantly reduce the risk of cardiovascular disease, particularly if you consume bass and cod. These fish are rich in the essential omega-3 to omega-6 fatty acid ratio, which the human body cannot produce by itself. Studies have shown that an imbalanced ratio of omega-3 to omega-6 fatty acids can increase the risk of heart disease, making it crucial to maintain a well-balanced diet that includes fish (1, 2).

It is crucial to consume omega-3 fatty acids as they possess anti-triglyceridemic, hemostatic, antiarrhythmic, anti-atherogenic, and antithrombotic qualities, which significantly improve heart function and structure. Therefore, the American Heart Association strongly recommends the consumption of fatty fish twice a week.

Combining statins with omega-3 fats is effective and well-tolerated for dyslipidemia and may benefit recent myocardial infarction patients, according to research.

Diabetes

Considering that they contain many omega-3 fatty acids, people with diabetes may find cod and bass beneficial.

Consuming the high-omega-3 fatty acids in cod and bass liver oil has been linked to studies with several biochemical changes that may help manage diabetes, including reduced triglyceridemiaenhanced fatty acid oxidationboosted HDL, and lowered LDL levels. Along with hyperlipidemia, there is a reduction in insulin resistance (3, 4).

Omega-3 fatty acids have been shown in another investigation to considerably lower fasting blood glucose levels (5).  

Immune system 

Studies have shown that by boosting the immune system, omega-3 fatty acids can lessen the symptoms of several illnesses, such as autoimmune hepatitis and sepsis. Acquiring comprehensive knowledge regarding the distinct direct impact of omega-3 fatty acids on various immune system cells will enable future investigators and medical professionals to enhance and implement omega-3-rich dietary supplements and meals (such as cod and bass) for the management of an extended array of ailments (6). Furthermore, bass, especially its Anti-Stress Bioactive (ASB), has encouraging immune-stimulating and wound-healing qualities. Through TLR4 signaling, ASB inhibits inflammatory mediators, indicating that it may promote cell migration and proliferation to improve wound healing. The in vivo results show how ASB promotes angiogenesisre-epithelialization, and organized collagen deposition during the proliferative stage of wound healing. These results provide a solid basis for investigating sea bass's immunomodulatory potential in biological and medicinal studies (7).  

Side Effects

Cod and bass, like most fish, contain mercury. Mercury ingestion is hazardous and can cause neurological and behavioral issues. It might be especially dangerous for youngsters. As a result, it is preferable to take fish and bass in moderation (8, 9).  

Habitat

Cod may be found in the Northwest Atlantic from Greenland to Cape HatterasNorth Carolina, although it is most common in US waters along Georges Bank and the western Gulf of Maine. Cold waters between 30 and 500 feet deep are preferred by Atlantic cod, which live on rocky ledges and slopes close to the bottom. Conversely, bass are adaptable and may be found in various water bodies, such as pondsriverslakes, and reservoirs. They favor places with shelter, including bouldersfallen trees, and submerged plants. A particular species of bass, the largemouth bass, inhabits areas of North America that stretch from the Mississippi River basin to the Great Lakes and the St. Lawrence River. They also inhabit areas of the Atlantic Ocean that drain from North Carolina to Florida and northern Mexico.

Longevity

Atlantic cod, noted for their longevity, may live for more than 20 years. They may reach lengths of 51 inches and weigh up to 77 pounds. Cods usually begin reproducing between the ages of 2 and 3, when they are between 12 and 16 inches long. Their age and size impact their breeding habits. In contrast, bass species such as largemouth bass have distinct biological traits. While particular specifics vary amongst bass species, they usually have a shorter lifetime than cod, frequently surviving approximately ten years. Bass achieve sexual maturity at a younger age and are smaller in size than Atlantic cod. 

Appearance

Like a catfish's whiskers under the lower jaw, the unusual barbel structure is a feature of Atlantic cod, along with their big head and blunt snout. Their body, head, tail, and fins are speckled with deeper hues, while their colors range from pale yellowish-green to red and olive. Pacific fish are sometimes called gray cod due to their color, which is brown or grayish with darker areas or patterns on their flanks and a whiter belly. When it comes to basses, their bodies are typically grayish-black to dark brown, with a noticeably lighter belly. A bass's body often has a longstreamlined shape that tapers toward the tail. Furthermore, bass include a dorsal fin commonly separated between an anterior spiny portion and a posterior soft-rayed portion.

Taste and Use

Cod is praised for its flexibility, thanks to its mildflaky white flesh. It's common in classic recipes like fish and chips and fish stews. It has a light taste. On the other hand, bass lends itself wonderfully to grillingbaking, or pan-searing because of its harder texture and somewhat stronger flavor.

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: February 19, 2024
Medically reviewed by Elen Khachatrian

Infographic

Bass vs Cod infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bass
2
:
2
Cod
Contains more Fats +247.7%
Contains more Other +135.9%
Equal in Protein - 22.83
Equal in Water - 75.92
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +247.7%
Contains more Other +135.9%
Equal in Protein - 22.83
Equal in Water - 75.92

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bass Cod
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bass Cod Opinion
Protein 22.73g 22.83g Cod
Fats 2.99g 0.86g Bass
Calories 124kcal 105kcal Bass
Calcium 19mg 14mg Bass
Iron 1.08mg 0.49mg Bass
Magnesium 51mg 42mg Bass
Phosphorus 254mg 138mg Bass
Potassium 328mg 244mg Bass
Sodium 88mg 78mg Cod
Zinc 0.51mg 0.58mg Cod
Copper 0.04mg 0.036mg Bass
Manganese 0.019mg 0.02mg Cod
Selenium 46.8µg 37.6µg Bass
Vitamin A 104IU 47IU Bass
Vitamin A RAE 31µg 14µg Bass
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.115mg 0.088mg Bass
Vitamin B2 0.037mg 0.079mg Cod
Vitamin B3 2.558mg 2.513mg Bass
Vitamin B5 0.865mg 0.18mg Bass
Vitamin B6 0.346mg 0.283mg Bass
Folate 10µg 8µg Bass
Vitamin B12 4.41µg 1.05µg Bass
Vitamin K 0.1µg Cod
Tryptophan 0.255mg 0.256mg Cod
Threonine 0.997mg 1.001mg Cod
Isoleucine 1.047mg 1.052mg Cod
Leucine 1.848mg 1.856mg Cod
Lysine 2.088mg 2.097mg Cod
Methionine 0.673mg 0.676mg Cod
Phenylalanine 0.887mg 0.891mg Cod
Valine 1.171mg 1.176mg Cod
Histidine 0.669mg 0.672mg Cod
Cholesterol 103mg 55mg Cod
Saturated Fat 0.65g 0.168g Cod
Omega-3 - DHA 0.75g 0.154g Bass
Omega-3 - EPA 0.217g 0.004g Bass
Omega-3 - DPA 0.013g Cod
Monounsaturated Fat 0.846g 0.124g Bass
Polyunsaturated fat 1.005g 0.292g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass Cod
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Bass
30%
Cod
Minerals Daily Need Coverage Score
52%
Bass
38%
Cod

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.482g)
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $1.3)
Which food is richer in minerals?
Bass
Bass is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.