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Mahimahi vs. Cod — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 13, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Mahimahi
vs
Cod

Summary

Two worldwide famous fish species, cod and mahi mahi, have many differences in nutritional profile. Cod is higher in phosphorus, B-complex vitamins, and selenium. Mahi mahi contains more cholesterol, vitamin A, and higher calories. Two species provide different compounds to promote heart health.

Table of contents

  1. Introduction
    1. Actual differences
      1. Nutrition
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                  2. Health risks
                    1. References

                      Introduction

                      Cod and mahi mahi are two of the most famous and widespread fishes. In this article, we will compare these species, focusing on their nutritional profile and health impact, and discussing their actual differences.

                      Actual differences

                      Cod (1) is a common name for a demersal fish from the genus Gadus. It is usually consumed in grilled, baked, deep-fried, or broiled form. Cod has a non-fishy, mild, and a bit sweet taste. It is widespread in the Atlantic and Pacific areas. You can easily find cod in markets, frozen or fresh.

                      Mahi mahi (2) is a yellow or bright-green predatory fish mostly consumed in Hawaii. However, it can be found and used worldwide. In another way, this fish is called a dolphinfish or dorado. Mahi mahi has a mild, sweeter, and non-fishy flavor. It is usually fried with herbs, lemon, and spices. The fish lives in the Gulf of Mexico and the Caribbean sea.

                      Nutrition

                      In this part of the article, we will discuss the macronutrient, vitamin, and mineral composition of cod and mahi mahi. Both of them are nutritious fish without any amounts of carbs.

                      Macronutrient Comparison

                      Macronutrient breakdown side-by-side comparison
                      24% 71% 4%
                      Protein: 23.72 g
                      Fats: 0.9 g
                      Carbs: 0 g
                      Water: 71.22 g
                      Other: 4.16 g
                      Cod
                      Cod
                      1
                      23% 76%
                      Protein: 22.83 g
                      Fats: 0.86 g
                      Carbs: 0 g
                      Water: 75.92 g
                      Other: 0.39 g
                      Contains more OtherOther +966.7%
                      ~equal in Protein ~22.83g
                      ~equal in Fats ~0.86g
                      ~equal in Carbs ~0g
                      ~equal in Water ~75.92g

                      Protein

                      Mahi-mahi is slightly richer in protein than cod. Per 100g serving, cod provides 22.8g of protein, while mahi mahi contains 23.7g of it.

                      Both of them are good sources of essential amino acids.

                      Fat

                      Cod and mahi mahi provide less than one gram of fat per 100g.

                      Surprisingly, mahi mahi is 39mg higher in cholesterol than cod.

                      Fat Type Comparison

                      Fat type breakdown side-by-side comparison
                      40% 26% 35%
                      Saturated Fat: Sat. Fat 0.241 g
                      Monounsaturated Fat: Mono. Fat 0.155 g
                      Polyunsaturated fat: Poly. Fat 0.211 g
                      Cod
                      Cod
                      2
                      29% 21% 50%
                      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 +25%
                      Contains less Sat. FatSaturated Fat -30.3%
                      Contains more Poly. FatPolyunsaturated fat +38.4%

                      Calories

                      Due to its higher protein composition, mahi mahi provides slightly more calories than cod.

                      Minerals

                      When looking at the mineral comparison chart shown below, it is clear that both mahi mahi and cod are high in different minerals.

                      Mahi mahi provides more iron and copper than cod. Cod contains more magnesium and less sodium. Cod is packed with selenium. Mahi mahi is rich in mercury.

                      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.
                      Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 5.7% 47% 54% 18% 16% 78% 15% 2.5% 255%
                      Cod
                      Cod
                      2
                      Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
                      Contains more CalciumCalcium +35.7%
                      Contains more PotassiumPotassium +118.4%
                      Contains more IronIron +195.9%
                      Contains more CopperCopper +47.2%
                      Contains more PhosphorusPhosphorus +32.6%
                      Contains more SeleniumSelenium +24.5%
                      Contains more MagnesiumMagnesium +10.5%
                      Contains less SodiumSodium -31%
                      ~equal in Zinc ~0.58mg
                      ~equal in Manganese ~0.02mg

                      Vitamins

                      Cod is the winner in terms of vitamin content. It is richer in B1, and B12 vitamins, vitamin C, and folate. Mahi mahi contains more vitamin A.

                      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.
                      Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 5.8% 20% 139% 52% 107% 86% 0% 4.5% 0%
                      Cod
                      Cod
                      8
                      Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 2.8% 16% 36% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
                      Contains more Vitamin AVitamin A +342.6%
                      Contains more Vitamin B3Vitamin B3 +195.6%
                      Contains more Vitamin B5Vitamin B5 +380.6%
                      Contains more Vitamin B6Vitamin B6 +63.3%
                      Contains more Vitamin CVitamin C +∞%
                      Contains more Vitamin B1Vitamin B1 +282.6%
                      Contains more Vitamin B12Vitamin B12 +52.2%
                      Contains more FolateFolate +33.3%
                      ~equal in Vitamin B2 ~0.079mg

                      Health impact

                      Cardiovascular health

                      Cod and mahi mahi consumption is linked to a lower heart disease risk (3). This is due to omega-3 fatty acid composition. These are long-chain essential fatty acids that are not produced in the human organism. Hence we should get them with the food we consume.

                      Health risks

                      Mahi mahi is classified as food with moderate amounts of mercury. Although this mineral is not toxic for healthy middle-aged people, it can harm young people, children, and pregnant women (4). Avoiding excessive fish consumption to prevent mercury poisoning would be best. Cod is lower in mercury than mahi mahi, making itself a better choice to avoid mercury poisoning (5). 

                      Cod can be a source of parasites if consumed raw without cooking or freezing (6).

                      References

                      1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
                      2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171959/nutrients
                      3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
                      4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
                      5. https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012
                      6. https://nap.nationalacademies.org/read/11762/chapter/6#167
                      Article author photo Ani Harutyunyan
                      Education: General Medicine at YSMU
                      Last updated: February 13, 2023
                      Medically reviewed by Igor Bussel

                      Infographic

                      Mahimahi vs Cod infographic
                      Infographic link

                      Comparison summary table

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

                      All nutrients comparison - raw data values

                      Nutrient Mahimahi Cod Opinion
                      Calories 109kcal 105kcal Mahimahi
                      Protein 23.72g 22.83g Mahimahi
                      Fats 0.9g 0.86g Mahimahi
                      Vitamin C 0mg 1mg Cod
                      Cholesterol 94mg 55mg Cod
                      Vitamin D 46IU Cod
                      Magnesium 38mg 42mg Cod
                      Calcium 19mg 14mg Mahimahi
                      Potassium 533mg 244mg Mahimahi
                      Iron 1.45mg 0.49mg Mahimahi
                      Copper 0.053mg 0.036mg Mahimahi
                      Zinc 0.59mg 0.58mg Mahimahi
                      Phosphorus 183mg 138mg Mahimahi
                      Sodium 113mg 78mg Cod
                      Vitamin A 208IU 47IU Mahimahi
                      Vitamin A 62µg 14µg Mahimahi
                      Vitamin E 0.81mg Cod
                      Vitamin D 1.2µg Cod
                      Manganese 0.019mg 0.02mg Cod
                      Selenium 46.8µg 37.6µg Mahimahi
                      Vitamin B1 0.023mg 0.088mg Cod
                      Vitamin B2 0.085mg 0.079mg Mahimahi
                      Vitamin B3 7.429mg 2.513mg Mahimahi
                      Vitamin B5 0.865mg 0.18mg Mahimahi
                      Vitamin B6 0.462mg 0.283mg Mahimahi
                      Vitamin B12 0.69µg 1.05µg Cod
                      Vitamin K 0.1µg Cod
                      Folate 6µg 8µg Cod
                      Choline 83.7mg Cod
                      Saturated Fat 0.241g 0.168g Cod
                      Monounsaturated Fat 0.155g 0.124g Mahimahi
                      Polyunsaturated fat 0.211g 0.292g Cod
                      Tryptophan 0.266mg 0.256mg Mahimahi
                      Threonine 1.04mg 1.001mg Mahimahi
                      Isoleucine 1.093mg 1.052mg Mahimahi
                      Leucine 1.928mg 1.856mg Mahimahi
                      Lysine 2.178mg 2.097mg Mahimahi
                      Methionine 0.702mg 0.676mg Mahimahi
                      Phenylalanine 0.926mg 0.891mg Mahimahi
                      Valine 1.222mg 1.176mg Mahimahi
                      Histidine 0.698mg 0.672mg Mahimahi
                      Omega-3 - EPA 0.026g 0.004g Mahimahi
                      Omega-3 - DHA 0.113g 0.154g Cod
                      Omega-3 - DPA 0.012g 0.013g Cod

                      Which food is preferable for your diet?

                      ok
                      ok
                      is better in case of low diet
                      Mahimahi Cod
                      Low Calories diet ok
                      Low Fats diet ok
                      Low Carbs diet Equal
                      Low Glycemic Index diet Equal

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                      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
                      33%
                      Mahimahi
                      31%
                      Cod
                      Minerals Daily Need Coverage Score
                      52%
                      Mahimahi
                      38%
                      Cod

                      Comparison summary

                      Which food is lower in Sugar?
                      Mahimahi
                      Mahimahi is lower in Sugar (difference - 0g)
                      Which food is cheaper?
                      Mahimahi
                      Mahimahi is cheaper (difference - $1.3)
                      Which food is richer in minerals?
                      Mahimahi
                      Mahimahi is relatively richer in minerals
                      Which food is lower in Cholesterol?
                      Cod
                      Cod is lower in Cholesterol (difference - 39mg)
                      Which food contains less Sodium?
                      Cod
                      Cod contains less Sodium (difference - 35mg)
                      Which food is lower in Saturated Fat?
                      Cod
                      Cod is lower in Saturated Fat (difference - 0.073g)
                      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. Mahimahi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171992/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.