Bass vs. Cod — Nutrition & Health Comparison

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 valine, methionine, threonine, isoleucine, leucine, tryptophan, lysine, histidine, 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-3, monounsaturated, and saturated fats in bass than in cod.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Bass

2

Saturated Fat: Sat. Fat 0.65 g

Monounsaturated Fat: Mono. Fat 0.846 g

Polyunsaturated fat: Poly. Fat 1.005 g

Cod

1

Saturated Fat: Sat. Fat 0.168 g

Monounsaturated Fat: Mono. Fat 0.124 g

Polyunsaturated fat: Poly. Fat 0.292 g

Contains more Mono. FatMonounsaturated Fat	+582.3%
Contains more Poly. FatPolyunsaturated fat	+244.2%

Contains less Sat. FatSaturated 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 B1, B5, B12, and folate. Compared to bass, cod contains more vitamins B2, C, 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

6

Cod

6

Contains more Vitamin AVitamin A	+121.3%
Contains more Vitamin B1Vitamin B1	+30.7%
Contains more Vitamin B5Vitamin B5	+380.6%
Contains more Vitamin B6Vitamin B6	+22.3%
Contains more Vitamin B12Vitamin B12	+320%
Contains more FolateFolate	+25%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+113.5%

~equal in Vitamin B3 ~2.513mg

Minerals

Bass has more minerals than cod. Compared to cod, bass has 1.4 times the calcium, almost twice the iron, 1.8 times the phosphorus, and 1.4 times the potassium. 

Both have almost comparable quantities of zinc, copper, manganese, magnesium, selenium, 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

6

Cod

2

Contains more MagnesiumMagnesium	+21.4%
Contains more CalciumCalcium	+35.7%
Contains more PotassiumPotassium	+34.4%
Contains more IronIron	+120.4%
Contains more PhosphorusPhosphorus	+84.1%
Contains more SeleniumSelenium	+24.5%

Contains more ZincZinc	+13.7%
Contains less SodiumSodium	-11.4%

~equal in Copper ~0.036mg

~equal in Manganese ~0.02mg

Cardiovascular Health

Section reviewed by cardiologist 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 triglyceridemia, enhanced fatty acid oxidation, boosted 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 angiogenesis, re-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).