Plenty of people like both salmon and cod, but which one should you choose? I know it’s hard. There are some important nutritional differences between the two that you need to know about both of them.
As someone who is always on the lookout for the healthiest choices, I did the research and am now ready to share the results. Get ready to find out which fish packs the biggest nutritional punch!.
Cod and salmon are both incredibly nutritious fish loaded with protein, healthy fats, vitamins and minerals. But is one healthier than the other?
When looking at nutritional content, cod and salmon have their pros and cons Here’s a detailed comparison of the nutrients, benefits, downsides, and health impacts of these popular fatty fish
Nutritional Profile
Let’s start by looking at the basic nutritional profiles of cod and salmon.
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A 3 ounce serving of Pacific cod contains about 90 calories, 17g protein, 1g fat, and 60mg omega-3 fatty acids It provides vitamins B6, B12, niacin, and selenium.
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Wild salmon that is 3 ounces has about 155 calories, 22 grams of protein, 6 grams of fat, and 1 7g omega-3s. It’s rich in B vitamins, potassium, selenium and vitamins A and D.
Salmon has more omega-3s, protein, and healthy fats per gram than any other food. But calories are also higher in salmon versus the leaner cod.
Protein and Muscle Building
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Salmon gets about 22g protein per 3 ounce serving compared to 17g in cod, making salmon the winner for protein and satisfying muscle building.
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The amino acid profile of salmon contains higher levels of BCAAs like leucine that are especially important for muscle protein synthesis and growth.
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Both fish provide complete, high-quality protein to support muscle maintenance. But salmon packs an extra protein punch.
Heart Healthy Fats
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Salmon has 6g total fat with 1.7g as anti-inflammatory omega-3s. Cod provides just 1g total fat and 0.6g omega-3s.
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The American Heart Association recommends at least two 3 ounce servings of fatty fish like salmon weekly to reduce heart disease risk through omega-3s.
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For supporting cardiovascular health through omega-3 fatty acids, salmon is the superior choice over cod.
Vitamin and Mineral Content
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Cod is an excellent source of lean protein, vitamin B12, niacin, and the antioxidant mineral selenium.
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Salmon contains high amounts of B vitamins, selenium, potassium, and exceptionally high levels of vitamins A and D.
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Vitamin D in salmon can help reduce risk of autoimmune diseases, heart disease, and mood disorders.
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For vitamin A, D, selenium and potassium, salmon wins over cod. But cod still provides high B12, niacin and selenium.
Mercury and Pollutants
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Smaller cod have very low mercury levels, while larger cod can accumulate moderate amounts. Salmon tends to be more susceptible to mercury buildup.
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Farmed cod and salmon may have higher pollutants than wild sources. Wild Alaskan salmon tends to be low in contaminants.
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Children and pregnant women should choose smaller cod or wild salmon to minimize mercury exposure from either fish.
Cost Comparison
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Farmed Atlantic salmon tends to be the most expensive, ranging from $12-15+ per pound retail.
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Wild salmon like sockeye has intermediate costs, typically $8-12 per pound.
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Pacific cod is economical at just $5-8 per pound.
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Cod is the budget friendly choice, offering nutritional benefits at a lower cost.
Versatility and Cooking Uses
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Cod has a delicate, flaky texture that holds up well to baking, broiling, pan frying and poaching.
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Salmon can be grilled, baked, pan seared, poached or slow roasted. Its firm, fatty meat retains moisture when cooking.
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Cod and salmon both adapt well to a wide range of cuisines and cooking preparations.
Downsides and Considerations
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Some people find the fishier flavor of salmon to be unappealing or experience loose stools from the high fat content.
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Cod has relatively high histamine levels that may trigger symptoms in people with histamine intolerance.
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Farm-raised salmon can have high amounts of antibiotics, dyes and other chemicals. Opt for sustainably fished wild salmon.
Conclusion: Salmon Wins for Nutrition, But Cod Has Benefits Too
Overall, salmon edges out cod in many nutritional categories thanks to its higher protein content, omega-3 fatty acids, vitamin A and D, potassium, and other nutrients. Salmon provides greater heart health and weight loss benefits. However, cod still offers high quality protein and ample B vitamins, selenium, and niacin. For those watching their budget or who don’t enjoy salmon’s rich taste, cod makes an excellent alternative white fish. Both can be part of a healthy, balanced seafood diet.
Mercury Content in Salmon
Fortunately, salmon generally has lower mercury levels than many other fish species. For regular use, this makes it a safer option, even for pregnant women and young children, who are more likely to be hurt by mercury.
However, choosing wild-caught salmon over farmed varieties is still essential, as farmed salmon may have higher contaminants.
Saturated and Unsaturated Fats
When comparing the types of fat in salmon vs. cod, its clear that salmon contains a mix of saturated and unsaturated fats. About 25% of the fat in salmon is saturated, while the remaining 75% is unsaturated, primarily in omega-3s.
Overall, cod has less fat than other fish because it is leaner, and the little fat it does have is mostly unsaturated.
Salmon vs. Cod: Which is Healthier?
FAQ
Is cod the healthiest fish?
Is cod fish high in mercury?
Is cod better than salmon?
Both cod and salmon can be beneficial for bodybuilding and muscle growth because they are both good sources of protein. However, salmon may be a better choice because it contains more omega-3 fatty acids, which can help reduce inflammation and support muscle recovery. What are the nutrition facts of cod compared to salmon?
Cod liver oil vs Fish oil: Which is healthier?
Cod liver oil and fish oil are typically consumed from purified encapsulated supplements, although some individuals take cod liver oil by the spoonful. Both cod liver oil and fish oil contain fatty acids including the essential polyunsaturated fatty acids(PUFAs); eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that are necessary for health and recommended by many healthcare practitioners. One key difference between the two oils is that cod liver oil is derived from the liver of codfish and is naturally accompanied by other nutrients, namely vitamin A and vitamin D. Fish oil supplements are derived from pressed fish body oil and typically contain concentrated amounts of EPA and DHA along with other fatty acids. Fish oils do not contain vitamins A or D unless a supplement manufacturer intentionally adds them. Both oils are healthy choices depending on what they are being used for; however, high amounts of vitamin D or vitamin A in cod liver oil may pose a problem for some individuals. Particularly in individuals taking supplements that already contain these nutrients.
Is Cod a healthy fish?
Cod is a white, flaky fish that is found in the Atlantic and Pacific oceans. It is a good source of protein, vitamins, and minerals, but it is lower in fat than salmon. Salmon, on the other hand, is an oily fish that is rich in omega-3 fatty acids, which are important for heart health. It is also a good source of protein, vitamins, and minerals.
Are salmon & cod healthy?
High Nutritional Value: Both salmon and cod are nutrient-dense, with high protein content, omega-3 fatty acids, and several essential vitamins and minerals. Versatility: Both salmon and cod can be prepared in a variety of ways, including baking, grilling, pan-searing, and frying.