Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rockfish vs. Cod — Health Impact and Nutrition Comparison

Compare
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 02, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Rockfish
vs
Cod

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
:
2
Cod
Contains more Fats +88.4%
Contains more Other +279.5%
Equal in Protein - 22.83
Equal in Water - 75.92
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 +88.4%
Contains more Other +279.5%
Equal in Protein - 22.83
Equal in Water - 75.92

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
:
1
Cod
Contains more Monounsaturated Fat +275.8%
Contains more Polyunsaturated fat +66.1%
Contains less Saturated Fat -60%
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +275.8%
Contains more Polyunsaturated fat +66.1%
Contains less Saturated 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.
:
5
Cod
Contains more Calcium +21.4%
Contains more Phosphorus +79.7%
Contains more Potassium +91.4%
Contains more Copper +13.9%
Contains more Selenium +102.7%
Contains more Iron +36.1%
Contains more Magnesium +27.3%
Contains less Sodium -12.4%
Contains more Zinc +34.9%
Contains more Manganese +53.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +21.4%
Contains more Phosphorus +79.7%
Contains more Potassium +91.4%
Contains more Copper +13.9%
Contains more Selenium +102.7%
Contains more Iron +36.1%
Contains more Magnesium +27.3%
Contains less Sodium -12.4%
Contains more Zinc +34.9%
Contains more Manganese +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.
:
6
Cod
Contains more Vitamin D +283.3%
Contains more Vitamin B2 +186.1%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B5 +124.4%
Contains more Folate +25%
Contains more Vitamin B12 +51.4%
Contains more Vitamin A +193.8%
Contains more Vitamin E +84.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225.9%
Contains more Vitamin B6 +17.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 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 D +283.3%
Contains more Vitamin B2 +186.1%
Contains more Vitamin B3 +15.3%
Contains more Vitamin B5 +124.4%
Contains more Folate +25%
Contains more Vitamin B12 +51.4%
Contains more Vitamin A +193.8%
Contains more Vitamin E +84.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225.9%
Contains more Vitamin B6 +17.4%
Contains more Vitamin K +∞%
  

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  
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: June 02, 2023
Medically reviewed by Elen Khachatrian

Infographic

Rockfish 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.
Rockfish Cod
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rockfish Cod Opinion
Protein 22.23g 22.83g Cod
Fats 1.62g 0.86g Rockfish
Calories 109kcal 105kcal Rockfish
Calcium 17mg 14mg Rockfish
Iron 0.36mg 0.49mg Cod
Magnesium 33mg 42mg Cod
Phosphorus 248mg 138mg Rockfish
Potassium 467mg 244mg Rockfish
Sodium 89mg 78mg Cod
Zinc 0.43mg 0.58mg Cod
Copper 0.041mg 0.036mg Rockfish
Manganese 0.013mg 0.02mg Cod
Selenium 76.2µg 37.6µg Rockfish
Vitamin A 16IU 47IU Cod
Vitamin A RAE 5µg 14µg Cod
Vitamin E 0.44mg 0.81mg Cod
Vitamin D 183IU 46IU Rockfish
Vitamin D 4.6µg 1.2µg Rockfish
Vitamin C 0mg 1mg Cod
Vitamin B1 0.027mg 0.088mg Cod
Vitamin B2 0.226mg 0.079mg Rockfish
Vitamin B3 2.897mg 2.513mg Rockfish
Vitamin B5 0.404mg 0.18mg Rockfish
Vitamin B6 0.241mg 0.283mg Cod
Folate 10µg 8µg Rockfish
Vitamin B12 1.59µg 1.05µg Rockfish
Vitamin K 0µg 0.1µg Cod
Tryptophan 0.296mg 0.256mg Rockfish
Threonine 1.014mg 1.001mg Rockfish
Isoleucine 1.06mg 1.052mg Rockfish
Leucine 1.835mg 1.856mg Cod
Lysine 2.188mg 2.097mg Rockfish
Methionine 0.707mg 0.676mg Rockfish
Phenylalanine 0.935mg 0.891mg Rockfish
Valine 1.106mg 1.176mg Cod
Histidine 0.502mg 0.672mg Cod
Cholesterol 61mg 55mg Cod
Trans Fat 0.025g Cod
Saturated Fat 0.42g 0.168g Cod
Omega-3 - DHA 0.238g 0.154g Rockfish
Omega-3 - EPA 0.107g 0.004g Rockfish
Omega-3 - DPA 0.027g 0.013g Rockfish
Monounsaturated Fat 0.466g 0.124g Rockfish
Polyunsaturated fat 0.485g 0.292g Rockfish
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish 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
46%
Rockfish
30%
Cod
Minerals Daily Need Coverage Score
64%
Rockfish
38%
Cod

Comparison summary

Which food is cheaper?
Rockfish
Rockfish is cheaper (difference - $1.3)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.252g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.