Tilapia vs. Cod — Health Impact and Nutrition Comparison

Summary

Tilapia is richer in protein, fats, and calories. Cod is lower in saturated fat. It contains two times more vitamin B6 than tilapia. Tilapia is richer in vitamin B12: it covers 233% of the DV of vitamin B12. Cod is lower in mercury, a better choice to avoid mercury poisoning.

Introduction

Cod (1) and tilapia (2) are the most famous fishes. In this article, we will compare cooked versions of these fish species, focusing on their nutritional composition and health impact and showing their differences.

The food types used in this article are Atlantic Cod (cooked, dry heat) and Tilapia (cooked, dry heat).

Actual differences

The common word "tilapia" refers to freshwater fish from the cichlid family. Cod is a name for a demersal fish from the genus Gadus. These fishes differ in appearance, taste, smell, texture, and preparation methods.

Tilapia has a black, red, or gold, deep body, and long dorsal fins, while cod is red-brown or grey-green with black dots and has dorsal and anal fins. 

Does Cod Taste Like Tilapia? 

Regarding flavors, cod has a mild, non-fishy, and a bit sweet taste. The taste of tilapia depends on the environment it is grown in: usually, good-quality tilapia has a sweet and mild flavor. 

Tilapia has a firm and flaky texture and white flesh, while cod has a tender-firm texture. 

Cod is usually grilled, baked, deep-fried, or broiled. Tilapia is prepared by steaming, grilling, baking, smoking, poaching, and stir-frying. 

Generally, high-quality farmed tilapia tastes better than wild tilapia that feed on algae and lake plants.

Substitution

If you desire a mild-flavored alternative to cod, they can use tilapia as a substitute and find the same level of satisfaction. Tilapia is a versatile fish that complements various sauces, herbs, and spices, making it a suitable replacement for cod or other white fish like haddock, catfish, grouper fish, and halibut in dishes like fish and chips, fish tacos, or fish sandwiches. Both tilapia and cod can be cooked using similar methods, such as baking, grilling, broiling, and pan-frying. There is no need to adjust the recipe when substituting cod with tilapia, as they cook in similar amounts of time.

Nutrition

This part of the article will discuss cod and tilapia's macronutrient, mineral, and vitamin composition. Both of them are nutritious fish without any quantities of carbs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Tilapia

2

Protein: 26.15 g

Fats: 2.65 g

Carbs: 0 g

Water: 71.59 g

Other: 0 g

Cod

2

Protein: 22.83 g

Fats: 0.86 g

Carbs: 0 g

Water: 75.92 g

Other: 0.39 g

Contains more ProteinProtein	+14.5%
Contains more FatsFats	+208.1%

~equal in Carbs ~0g

~equal in Water ~75.92g

~equal in Other ~0.39g

Calories

Due to its higher protein and fat composition, tilapia provides slightly more calories than cod. It has 23 calories more.

Protein

Tilapia is higher in protein than cod. Per 100g serving, tilapia provides 26.2 grams of protein, while cod contains 22.8g. 

Both contain essential amino acids, such as histidine, lysine, and phenylalanine. 

Fats

Cod contains less than one gram of fat per 100g, while the same amount of tilapia provides 2.7g. It is higher in both omega-3 and omega-6 fatty acids.

The difference in cholesterol amounts is not significant. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Tilapia

2

Saturated Fat: Sat. Fat 0.94 g

Monounsaturated Fat: Mono. Fat 0.955 g

Polyunsaturated fat: Poly. Fat 0.6 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	+670.2%
Contains more Poly. FatPolyunsaturated fat	+105.5%

Contains less Sat. FatSaturated Fat

-82.1%

Minerals

The leader in this section is tilapia. 

Tilapia provides more phosphorus, copper, potassium, and iron than cod. Cod contains more magnesium and zinc. Tilapia is lower in sodium than cod. Cod and tilapia contain some amounts of mercury, while tilapia provides more selenium (3). 

You can check the mineral comparison chart below.

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.

Tilapia

7

Cod

2

Contains more PotassiumPotassium	+55.7%
Contains more IronIron	+40.8%
Contains more CopperCopper	+108.3%
Contains more PhosphorusPhosphorus	+47.8%
Contains less SodiumSodium	-28.2%
Contains more ManganeseManganese	+85%
Contains more SeleniumSelenium	+44.7%

Contains more MagnesiumMagnesium	+23.5%
Contains more ZincZinc	+41.5%

~equal in Calcium ~14mg

Vitamins

In general, cod and tilapia have similar vitamin content. Cod contains vitamins C and A that are not present in tilapia. Tilapia contains more vitamins D, K, B5, B12, and niacin (B3). 

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.

Tilapia

5

Cod

5

Contains more Vitamin DVitamin D	+208.3%
Contains more Vitamin B3Vitamin B3	+88.8%
Contains more Vitamin B5Vitamin B5	+268.9%
Contains more Vitamin B12Vitamin B12	+77.1%
Contains more Vitamin KVitamin K	+800%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+130.1%
Contains more FolateFolate	+33.3%
Contains more CholineCholine	+63.2%

~equal in Vitamin E ~0.81mg

~equal in Vitamin B1 ~0.088mg

~equal in Vitamin B2 ~0.079mg

Health benefits

Cardiovascular health and omega fatty acids

Tilapia and cod consumption is linked to a reduced risk of cardiovascular disease (4). This is because of the ratio of omega-3 to omega-6 fatty acids. The human body is unable to synthesize these long-chain essential fatty acids. We have to get them through food as a result. According to a study, the risk of heart disease increases when blood flow concentrations of omega-6 and omega-3 fatty acids are out of balance (5). Thus, fish consumption can support a healthy diet.

Inflammation

Omega-3 fatty acids are found in all types of fish but are especially abundant in fatty fish.

Cod is higher in both omega-3 and omega-6 fatty acids. Cod contains omega-3 polyunsaturated fatty acids, which have the most potent immunomodulatory activities of any fatty acid.

The advantage of omega-3 is that it can reduce inflammation, resulting in better muscle recovery, less pain, and better gut health. On the other hand, while omega-6 fatty acids are necessary, a high intake causes more inflammation in the body. An increase in inflammation can result in poor digestion, poor sleep quality, and weight gain.

Because your body cannot produce omega-3 fatty acids such as eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), you must obtain them through your diet (6). 

Health risks

Mercury poisoning

Tilapia is classified as food with moderate amounts of mercury. Although mercury is not harmful to healthy middle-aged people, it can be toxic to children, young people, and pregnant women (7). Cod is lower in mercury than tilapia, making itself a better choice to avoid mercury poisoning (8). 

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients 
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6553691/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/
5. https://pubmed.ncbi.nlm.nih.gov/34371930/ 
6. https://pubmed.ncbi.nlm.nih.gov/12480795/ 
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954077/
8. https://www.fda.gov/food/environmental-contaminants-food/mercury-levels-commercial-fish-and-shellfish-1990-2012