Halibut vs Cod - Health impact and Nutrition Comparison
Cod belongs to the Gaddidae family (1) while halibut belongs to the Pleuronectidae family (2). Cod is known for its product cod liver oil which provides high doses of omega 3 fatty acids. The stocks of cod are decreasing mainly due to overfishing and no recovery afterwards (3). Halibut is more expensive than cod, the difference being 3.7$. This article will examine the differences between cod and halibut highlighting their nutritional composition and health benefits associated with each.
WEIGHT LOSS AND DIETS
Cod is preferred over halibut in a low-fat diet.
Cod has less sodium content compared to halibut and therefore may be preferred in a DASH diet.
Low carb, low GI diet
Both fish lack starches, fibers, and sugars. They are great sources of lean protein in low carb and low GI diets.
Both fish are not permitted in vegetarian and vegan diets but permitted in a pescatarian diet.
Low calorie diet
Cod is favored over halibut in a low-calorie diet.
Cod is mildly flavored while halibut has a relatively stronger flavor.
Check out the infographics to compare the nutritional composition of cod and halibut.
Halibut contains more iron than cod. Meanwhile, cod is richer in calcium, potassium, magnesium, zinc, phosphorus, and sodium compared to halibut.
Both fish have the same copper content.
Halibut is richer in vitamin A, vitamin E, vitamin B2, and vitamin B6. Halibut is also 30.5 times richer in vitamin D than cod.
Cod contains vitamin C while halibut lacks it. Moreover, cod contains more vitamin B1, vitamin B3, and folate (vitamin B9). Cod is higher in vitamin B5 by 61100%.
Finally, both fish have equal vitamin B12 and vitamin K content.
In conclusion, cod is higher in its mineral score while lower in its vitamin score compared to halibut.
Halibut is 2.26 times higher in calories than cod.
Both fish lack carbohydrates (including fibers and sugars).
Cod 24% higher in proteins compared to halibut.
Cod is specifically richer in the following amino acids: tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine, and histidine.
300 grams of halibut contains 64% fat while 300 grams of cod contains only 3% fat. Cod is lower in saturated fats and cholesterol. Halibut is higher in polyunsaturated fats and monounsaturated fats.
Halibut has almost 90 times the monounsaturated fat content and around 6 times the polyunsaturated fat content of cod. Monounsaturated fats are known to decrease LDL cholesterol (the bad cholesterol) and in turn reduce the risk of heart disease (4). Polyunsaturated fat also decreases bad cholesterol and thus protects from heart disease (5). A study has also shown that polyunsaturated fat consumption is correlated with a decrease in blood pressure in hypertensive patients (6).
A study showed that cod liver oil, a product derived from cod, stopped the growth of a tumor in rats (7). Moreover, daily use of cod liver oil for a year lowered the risk of death in tumor patients (8). On the other hand, there are no studies that show a direct link between halibut consumption and cancer.
The recommended amount of vitamin B5 intake for adults is 5 mg per day (9). 100 grams of cod provides 153mg of vitamin B5 which is around 600 times higher than that provided by halibut.
Studies show that vitamin B5 might have beneficial wound healing effects (10). Vitamin B5 might also have cholesterol lowering effects (11) and thus serve a cardioprotective.
300 grams of halibut contains 2944% more vitamin D than cod.
Sufficient vitamin D consumption lowers the risk of some cancer types (12). Vitamin D also has an essential hormone production regulation function (13).
Cod contains 6 times more folate than halibut. Folate deficiency may lead to anemia. Low folate levels have been associated with increased risk of cancer (14).
Cod is richer in phosphorus than halibut. Phosphorus may be beneficial in the treatment of osteoporosis (15).
Halibut is richer in polyunsaturated fats compared to cod. Omega-3 fatty acids have potent anti-inflammatory effects (16).
Cod and halibut contain mercury and may be neurotoxic if not consumed in moderate amounts (17, 18). Pregnant women should also be aware of the mercury content of the fish as it may harm the baby (19).
California halibut has elevated mercury levels while pacific halibut, Greenland turbot, and Atlantic halibut have moderate levels of mercury (20). Alaska, US and Canada Pacific cod have moderate amounts of mercury while Atlantic cod is low in mercury (20).
In a nutshell, halibut is higher in Vitamin D, Vitamin B6, selenium, polyunsaturated fat and monounsaturated fat. On the other hand, cod is richer in vitamin B5 and phosphorus but lower in saturated fats.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Cholesterol|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sugar||Equal|
|Lower in glycemic index||Equal|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet||Equal|
|Low glycemic index diet||Equal|
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All nutrients comparison - raw data values