Cod vs Tilapia: Comparing Nutrition, Taste, Cost, Sustainability

Cod vs Tilapia: How Do These Popular White Fish Compare?

Cod and tilapia are two of the most popular white fish available. With their mild flavor, flaky texture and versatility, both cod and tilapia are frequently seen on restaurant menus and dinner tables.

But what exactly sets cod and tilapia apart? While they may seem interchangeable, there are some notable differences when it comes to nutrition, taste, sustainability and more.

Keep reading for a detailed comparison of cod vs tilapia to help you decide which of these delicious white fish is best for you.

Nutrition

Cod and tilapia provide a healthy source of low-fat protein, along with important nutrients like selenium, niacin, vitamin B12 and phosphorus.

Heres how 3 ounces (85 grams) of cooked cod and tilapia compare nutritionally:

Cod

• Calories: 82
• Protein: 17 grams
• Fat: 1 gram
• Saturated Fat: 0 grams
• Carbs: 0 grams
• Sodium: 49 milligrams
• Selenium: 25% DV
• Niacin: 12% DV
• Vitamin B12: 41% DV
• Phosphorus: 15% DV

Tilapia

• Calories: 109
• Protein: 22 grams
• Fat: 2 grams
• Saturated Fat: 1 gram
• Carbs: 0 grams
• Sodium: 56 milligrams
• Selenium: 78% DV
• Niacin: 12% DV
• Vitamin B12: 31% DV
• Phosphorus: 20% DV

While both are extremely low in fat and carbs, tilapia contains more protein and calories in a 3-ounce cooked serving compared to cod.

Tilapia also provides higher amounts of selenium, niacin, vitamin B12 and phosphorus.

Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats associated with many benefits, including improved heart health, brain function, eye health and more.

Both cod and tilapia contain omega-3s, but in different amounts:

• Cod: 222 mg per 3-ounce serving
• Tilapia: 162 mg per 3-ounce serving

Cod is higher in omega-3s than tilapia. Its also one of the best fish sources of omega-3s, after salmon, mackerel and herring.

Mercury Levels

Some types of fish can accumulate high levels of mercury, a heavy metal thats toxic in large amounts. Mercury exposure has been linked to brain and kidney damage.

However both cod and tilapia are very low in mercury.

The FDA recommends eating 812 ounces (227340 grams) of low mercury fish per week. Cod and tilapia fall into this category, making them safe options for regular consumption.

Taste

Cod and tilapia have slightly different tastes and textures. Heres how they compare:

Cod

• Delicate, flaky texture
• Mild, slightly sweet flavor

Tilapia

• Firm, flaky texture
• Mild, neutral flavor

Of the two, cod has a softer, moister texture while tilapia is a bit firmer. Cod has a subtle sweetness, while tilapia has a more neutral, muted flavor.

Ultimately, taste and texture preferences come down to personal opinion. Some prefer sweeter, more delicate cod, while others like the stable texture of tilapia.

Cost

Cod typically costs a bit more per pound than tilapia. The average prices are:

• Cod: $812 per pound
• Tilapia: $48 per pound

However, prices can vary based on the source and time of year. Seasonal availability impacts costs for both fish.

Sustainability

Environmental sustainability is an important consideration when purchasing seafood.

Most cod is fished from wild Atlantic or Pacific populations. Atlantic cod populations are currently overfished, while Pacific cod stocks are well-managed and healthy.

Meanwhile, most tilapia sold commercially comes from large-scale freshwater farms, particularly in China and Southeast Asia. Tilapia aquaculture can be either sustainable or unsustainable, depending on the specific farm.

Seafood watch groups classify cod as a Good Alternative and tilapia as both a Best Choice or Good Alternative for sustainability.

Health Benefits

Eating cod and tilapia provides several benefits:

Heart Health

The omega-3 fatty acids in cod and tilapia support heart health by reducing inflammation, lowering triglycerides, improving arterial function and lowering blood pressure.

Lean Protein

Cod and tilapia are excellent sources of lean protein to support muscle growth and maintenance. Protein also helps keep you feeling full.

Brain Function

The B vitamins in cod and tilapia, including vitamin B12 and niacin, are important for energy production, brain function and nervous system health.

Bone Health

Cod and tilapia provide phosphorus, a mineral involved in bone formation, kidney function, energy production and muscle contractions.

Potential Drawbacks

There are a few potential downsides to eating tilapia and, to a lesser extent, cod:

Farmed Tilapia

Most tilapia is farm-raised. Poor aquaculture practices can lead to higher contaminant levels in farmed fish.

Inflammation

Some sources suggest tilapia may promote inflammation due to its high omega-6 content. However, this is unlikely to be an issue if omega-6 intake is balanced with anti-inflammatory omega-3s.

Low Omega-3s

Neither cod nor tilapia provide as much omega-3 content as fattier fish like salmon and mackerel.

How to Choose Between Cod vs. Tilapia

So when it comes to cod vs. tilapia, how do you choose? Here are some key points to help decide:

• If heart health is a priority, cod provides more omega-3s.
• For an economical choice, tilapia is typically cheaper.
• Sustainability favors cod from well-managed Pacific fisheries.
• If watching calories, tilapia packs more protein and calories ounce-for-ounce.
• For a sweeter, softer texture, opt for cod. For a firmer texture, choose tilapia.

Both are nutritious, low-mercury choices that can be prepared many ways. Mix up your seafood routine by including both cod and tilapia as part of a healthy, balanced diet.

How to Buy and Store Cod vs. Tilapia

Follow these simple tips for buying and storing cod and tilapia:

Buying Tips

• Look for cod and tilapia fillets that are fresh and odor-free in the seafood case.
• Ensure cod and tilapia fillets have firm, shiny flesh that isnt discolored.
• For tilapia, opt for whole fish whenever possible instead of fillets.
• For cod, look for Pacific-caught over Atlantic.
• Inspect for an official sustainability certification like Marine Stewardship Council.

Storing Tips

• Keep cod and tilapia refrigerated at 3240F (04C) until ready to use.
• Consume within 12 days of purchasing for best quality.
• Freeze for 36 months if not using immediately. Thaw overnight in fridge.
• Wrap cod and tilapia tightly to prevent freezer burn.

Simple Ways to Cook Cod vs. Tilapia

Here are some easy, healthy ways to cook cod and tilapia fillets at home:

Baked

Bake cod or tilapia fillets at 400F for 1015 minutes. Brush with olive oil or melted butter and season with herbs, salt, pepper and citrus.

Pan-Seared

Sear fillets over medium-high heat for 34 minutes per side. Use olive oil and finish with garlic, lemon and capers.

Grilled

Oil the grates and grill for 56 minutes. Try Mediterranean flavors like oregano, basil and olives.

Blackened

Coat fillets with Cajun seasoning and blacken in a hot skillet 23 minutes per side.

Poached

Simmer gently in broth, wine or a court bouillon until opaque and cooked through, 510 minutes.

En Papillote

Bake wrapped in parchment paper with veggies and herbs for a steamy, flavorful meal.

Ceviche

Cook in citrus juice and spice it up with ingredients like onion, tomato, avocado and cilantro.

Simple Recipes and Meal Ideas

Incorporate cod and tilapia into various recipes like:

• Fish tacos or burritos with cabbage slaw
• Seafood pasta with peas and tomatoes
• fish with lemon roasted asparagus and quinoa
• Miso-glazed cod with bok choy
• Mediterranean baked tilapia with olives and feta
• Cajun blackened tilapia sandwich with remoulade
• Baked cod over brussel sprout hash
• Caribbean fish stew with coconut milk and squash

The possibilities are endless for delicious ways to enjoy cod vs. tilapia for lunch, dinner and more. Both are budget-friendly staples that pair well with vegetables, whole grains, beans and other healthy ingredients.

The Bottom Line

When it comes to cod vs. tilapia, both types of white fish make smart, nutritious choices. While they have slightly different textures and flavors, their nutrition profiles are quite comparable.

Focus on sustainability practices, omega-3 content, price and your taste preferences when deciding between these two popular fish. Mixing up seafood like cod and tilapia keeps your diet delicious and promotes long-term health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.