Rockfish vs. Cod — Health Impact and Nutrition Comparison

Summary

Cod is higher in selenium, A, E, C, and K vitamins, and calcium. Rockfish contains more cholesterol, vitamin D, and slightly higher calories. Cod provides less vitamin D than rockfish. 

Introduction

Rockfish and cod are two of the most famous fishes known worldwide. They are excellent sources of white meat. 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 grilled, baked, deep-fried, or broiled. Cod has a mild, non-fishy, and a bit sweet taste. It is widespread in the Atlantic and Pacific areas. You can easily find cod in markets, fresh or frozen.

The most common cod types are Atlantic Cod (Scrod, Whitefish, Grey Cod), Pacific Cod (Alaska Cod, Codfish), Black Cod, Lingcod (Buffalo Cod, Bluefish, White Cod), Rockfish (Rock Cod, Pacific Snapper), and Pollock. 

Rockfish (2) is a silverfish with a white belly. It is also known as the Atlantic striped bass. Rockfish has a buttery, non-fishy flavor. It is usually steamed, broiled, or roasted. The fish lives in the North Pacific and Bring sea. 

The most common rockfish types are Canary Rockfish, Copper Rockfish, and Widow Rockfish. 

Nutrition 

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rockfish

2

Protein: 22.23 g

Fats: 1.62 g

Carbs: 0 g

Water: 74.67 g

Other: 1.48 g

Cod

2

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Contains more FatsFats	+88.4%
Contains more OtherOther	+279.5%

~equal in Protein ~22.83g

~equal in Carbs ~0g

~equal in Water ~75.92g

Protein

Cod is slightly richer in protein than rockfish. Per 100g serving, cod provides 22.8g of protein, while rockfish contains 22.2g of it. 

Both of them are good sources of essential amino acids. 

Fat

Cod and rockfish do not provide significant amounts of fat per 100g. 

Cod is 6mg lower in cholesterol than rockfish. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rockfish

2

Saturated Fat: Sat. Fat 0.42 g

Monounsaturated Fat: Mono. Fat 0.466 g

Polyunsaturated fat: Poly. Fat 0.485 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	+275.8%
Contains more Poly. FatPolyunsaturated fat	+66.1%

Contains less Sat. FatSaturated Fat

-60%

Calories

Rockfish provides slightly more calories than cod. 

Minerals

Cod is packed with selenium. Also, it contains more zinc, magnesium, and iron.

Rockfish provides more phosphorus than cod. Rockfish 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.

Rockfish

5

Cod

5

Contains more CalciumCalcium	+21.4%
Contains more PotassiumPotassium	+91.4%
Contains more CopperCopper	+13.9%
Contains more PhosphorusPhosphorus	+79.7%
Contains more SeleniumSelenium	+102.7%

Contains more MagnesiumMagnesium	+27.3%
Contains more IronIron	+36.1%
Contains more ZincZinc	+34.9%
Contains less SodiumSodium	-12.4%
Contains more ManganeseManganese	+53.8%

Vitamins

Cod is richer in vitamins A, E, C, B1, K, and B6. Rockfish contains more vitamin D, B12, and folate. 

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.

Rockfish

6

Cod

6

Contains more Vitamin DVitamin D	+283.3%
Contains more Vitamin B2Vitamin B2	+186.1%
Contains more Vitamin B3Vitamin B3	+15.3%
Contains more Vitamin B5Vitamin B5	+124.4%
Contains more Vitamin B12Vitamin B12	+51.4%
Contains more FolateFolate	+25%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+193.8%
Contains more Vitamin EVitamin E	+84.1%
Contains more Vitamin B1Vitamin B1	+225.9%
Contains more Vitamin B6Vitamin B6	+17.4%
Contains more Vitamin KVitamin K	+∞%

~equal in Choline ~83.7mg

Glycemic index

Cod and rockfish have a glycemic index equaling 0. Check our glycemic index chart for more GI values. 

Health impact

Cardiovascular health

Consuming cod and rockfish is associated with a lower risk of heart disease (3). This is due to the presence of omega-3 fatty acids. These are long-chain essential fatty acids that the human body cannot produce. Therefore, they should be included in the meals we eat.

Health risks 

Rockfish is classified as food with moderate amounts of mercury. While this mineral is not harmful to healthy middle-aged persons, it can be toxic to youngsters, teenagers, and pregnant women (4). The easiest way to avoid mercury poisoning is to limit your fish intake. Since cod has a lower mercury content than rockfish, it is a better option for preventing mercury poisoning (5).

Cod can contain parasites if eaten uncooked without being cooked or frozen (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/173684/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