When it comes to healthy fish options, both cod and salmon are great choices. But is one better for you than the other?
This article will compare cod and salmon side-by-side, looking at their nutritional profiles, health benefits, mercury levels, cost, versatility and more By the end, you’ll know whether cod or salmon comes out on top as the healthier fish.
Nutrition Profile
Let’s start by examining the basic nutrition facts in 3 ounces of cooked cod versus salmon.
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Cod has about 90 calories, 17g protein, 1g fat and 60mg omega-3s. It’s rich in B vitamins like B12, niacin and selenium.
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Salmon contains around 155 calories 22g protein 6g fat and 1.7g omega-3s per 3 ounces. It’s high in B vitamins, potassium, selenium and vitamins A and D.
So while cod is lower in calories and fat, salmon contains more protein and over 3 times the amount of omega-3 fatty acids per serving compared to cod.
Protein Content
Protein is important for building and repairing muscles. Salmon provides about 22g of protein per 3 ounce serving compared to 17g in cod.
Salmon’s amino acid profile also has higher levels of muscle-building BCAAs like leucine. So while both are great sources of protein, salmon has the edge.
Heart Healthy Fats
The American Heart Association recommends eating fish like salmon at least twice a week for its high omega-3 content.
Salmon has 6g total fat with 1.7g as omega-3s. Cod only has 1g total fat and 0.6g omega-3s.
For supporting heart health through omega-3 fatty acids, salmon is clearly superior to cod.
Vitamin and Mineral Content
Cod is high in B12, niacin and the antioxidant mineral selenium.
Salmon contains high amounts of B vitamins, selenium, potassium and very high levels of vitamins A and D.
Vitamin D in salmon helps lower risks of autoimmune diseases, heart disease and depression.
So for vitamin A, D, selenium and potassium, salmon wins. But cod still provides B12, niacin and selenium.
Mercury Levels
Small cod have very low mercury while larger cod can accumulate moderate amounts. Salmon tends to absorb more mercury.
Children and pregnant women should choose smaller cod or wild salmon to minimize mercury exposure from either fish.
Cost Comparison
Farmed Atlantic salmon is the most expensive, from $12-15+ per pound. Wild salmon costs $8-12 on average. Pacific cod is budget friendly at just $5-8 per pound.
So cod is cheaper, providing good nutrition for less. But wild salmon is affordable if bought in season.
Cooking Uses
Cod can be baked, pan fried, broiled or poached. Its delicate flakiness holds up well to most cooking methods.
Salmon adapts well to grilling, baking, pan searing, poaching or slow roasting. Its fatty texture keeps it moist during cooking.
Both cod and salmon work nicely in a wide array of global recipes and cuisines.
Downsides
Some dislike salmon’s fishy taste or get loose stools from the high fat. Cod has high histamine levels that may bother those with intolerance.
Farmed salmon can also have added antibiotics, dyes and chemicals. Wild salmon is preferable.
So Is Cod Healthier Than Salmon?
When comparing nutritional benefits, salmon is the clear winner. It has far more omega-3 fatty acids, protein, vitamin D, vitamin A, selenium and other nutrients.
The omega-3s in salmon provide impressive heart health, anti-inflammatory and weight loss benefits. Salmon also contains vitamin D which cod lacks completely.
However, cod remains a healthy, affordable alternative, especially for those watching their budget or who prefer cod’s milder taste. It provides lean protein and antioxidants like selenium, B12 and niacin.
To summarize:
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Salmon is more nutritious overall, with higher protein, vitamins A and D, omega-3s, and potassium than cod. It supports heart health, weight loss and reducing inflammation.
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Cod is lower in calories, fat and cost. It’s high in protein, B vitamins and selenium. Cod makes a good choice for those monitoring their budget or who don’t enjoy salmon’s richer flavor.
So while salmon wins for nutritional value, both fish can be part of a healthy diet. Mix up your seafood choices by enjoying both cod and salmon as recommended by health experts for their stellar nutrient profiles.
Tips for choosing healthy fish
When choosing fish, it’s crucial to consider both nutritional value and environmental impact.
Opting for sustainable fish ensures that the fish you consume is harvested in a way that protects natural ecosystems and fish populations.
Wild-caught fish are the best choice, as they tend to contain fewer contaminants than farmed fish, thereby minimizing your exposure to potentially harmful toxins, pollutants, antibiotics, and artificial dyes.
Look for products labeled wild-caught and certified by the Marine Stewardship Council (MSC), which typically indicates that the fish has been harvested responsibly.
Wild-caught fish not only boast a more robust nutritional profile compared to farmed fish, but they also tend to have fewer contaminants and lower mercury levels, depending on their species.
This is an especially important consideration for pregnant women as high mercury exposure can harm fetal brain and nervous system development.
However, it’s important to note that salmon and cod are good sources of selenium, which helps counteract mercury’s potentially harmful effects by binding to this heavy metal and reducing its toxicity.
Out of an abundance of caution, the Food and Drug Administration (FDA) recommends that pregnant women consume no more than three servings of low-mercury fish species such as salmon or cod per week.
Cod vs. salmon—which one is the healthier option?
Based on their nutritional differences, salmon is the better choice as it offers significantly more health-promoting omega-3 fatty acids, essential vitamins, and trace minerals such as selenium than cod.
To fully benefit from the nutritional advantages of salmon, it’s essential to choose wild-caught varieties, which typically contain fewer harmful contaminants, such as antibiotics, toxins, and synthetic dyes, than farmed salmon.
Cod vs. salmon: which is better for you?
Compared to cod, wild-caught salmon is nutritionally superior, offering exceptionally high levels of omega-3 fatty acids, which are known to improve heart health, regulate blood pressure, and support glycemic control. Salmon also contains significantly higher concentrations of essential nutrients, including vitamins B1, B3, B6, and B12, in addition to folate and selenium. This makes salmon the better choice for promoting optimal nutrient intake and supporting a healthy body.
Salmon vs. Cod: Which is Healthier?
FAQ
FAQ
Which is better, cod or salmon?
In a comparison of cod and salmon, salmon generally offers a richer source of omega-3 fatty acids, vitamin D, and other nutrients, while cod is a lower-calorie, leaner protein source. Salmon’s higher fat content also means more saturated fat, while cod is lower in saturated fat.
Is cod the healthiest fish?
Cod. It’s a British classic in fish & chips, but cod is also one of the healthiest white fish around. It’s high in protein and, depending on how you cook it, low in fat and a good source of vitamin B12, needed for energy, nervous system and potentially helping prevent depression.
What is the healthiest fish to eat?
Is there a fish healthier than salmon?
Small fatty fish like sardines or mackerel certainly are good choices if you don’t want to eat salmon, but there isn’t really a nutritional or health reason to avoid farmed salmon as compared to other fish.
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?
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.
How many calories are in salmon compared to cod?
The comparable serving of cooked Atlantic cod contains 105 calories, 22.8 grams of protein and only trace amounts of fat, including 171 milligrams of omega-3 fat. Although salmon contains more unhealthy saturated fat than the cod, it also contains more protein and essential omega-3 fat.
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.
What is the difference between salmon and cod?
Salmon covers your daily need for vitamin D, 80% more than cod. Salmon has 14 times more saturated fat than cod. While salmon has 2.397g of saturated fat, cod has only 0.168g. These are the specific foods used in this comparison Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat.
Does salmon have more fat than cod?
Cod has 0.7 g of fat, while salmon has 10.4 g. Since fat is a very energy-dense food (9 kcal per gram), salmon is higher in calories. Which Has More Fat Cod or Salmon? Salmon has a higher fat content than cod. Cod only has 0.7 g of fat per 100g, while salmon has 10.4 g of fat. This means that salmon has 15 times more fat content than cod.