Cod vs Tilapia (Fillet, Meat): Health Insights

Where is more calories, protein, carbs - what is more healthy?

Cod - calories, kcal, weight, nutrition

Tilapia (fillet, meat) vs. Cod

Both cod and tilapia are white, flaky fish that are popular in cooking. They are similar in taste and texture, but tilapia is generally considered to be a more mild-tasting fish.

Cod is a denser, firmer fish, while tilapia is a bit more delicate. When cooked, cod tends to hold its shape better than tilapia.

Tilapia is also a more versatile fish when it comes to cooking methods – it can be grilled, baked, sauteed, or fried, while cod is best baked, poached, or simmered.

Cod - calories, kcal, weight, nutrition

Tilapia vs Cod fillet: Nutrition Comparison

per 100gCodTilapia (fillet, meat)
Calories82 96
Fat0.67 g1.7 g
Protein17.81 g20.08 g
Water81.22 g78.08 g
Calcium16 mg10 mg
Iron0.38 mg0.56 mg
Magnessium32 mg27 mg
Phosphorus0.1 mg1.4 mg
Potassium413 mg302 mg
Sodium54 mg52 mg
Zink0.1 mg1.4 mg
Vitaminium B1 (Thiamine)0.076 mg0.041 mg
Vitaminium B2 (riboflavin)0.065 mg0.063 mg
Vitaminium B3 (Niacin)2.063 mg3.903 mg
Vitaminium B60.245 mg0.162 mg
Vitaminium B9 (Folic acid)0.007 mg0.024 mg
Vitaminium E0.64 mg0.4 mg

Less Calories in Cod fillet

At first glance, you can see that in cod fillet is less calories than in tilapia.

Cod fillet has 82 kcal per 100g and tilapia 96 kcal per 100g so it is pretty easy to calculate that the difference is about 17%.

In cod fillet and in tilapia most calories came from protein.

See tables below to compare cod fillet with tilapia in details.

Cod fillet And Tilapia Nutrition Difference

  • Calories:
    tilapia - 17% more than cod fillet
  • Fat:
    tilapia - 154% more than cod fillet
  • Protein:
    tilapia - 13% more than cod fillet
  • Water:
    cod fillet - 4% more than tilapia

Less protein in cod fillet

It is aslo easy to see see that in cod fillet is less protein than in tilapia.

There is 20.08g per 100g of tilapia and 17.81g per 100g of cod fillet so using simple math we can see that difference is about 13%.

Less fat in cod fillet

In cod fillet is less fats than in tilapia.

The tables above show us that there is 1.7g/100g of fats in tilapia and 0.67g/100g in cod fillet. In this case difference is about 154%.


  • Calories82
  • Fat0.67 g
  • Protein17.81 g
  • Water81.22 g
Cod calories per:
| ounce | single piece

Calories source

  • 0% CARBS.
  • 92% PROTEIN
  • 8% FAT

Tilapia (fillet, meat)

  • Calories96
  • Fat1.7 g
  • Protein20.08 g
  • Water78.08 g
Tilapia (fillet, meat) calories per:
| ounce | single piece | steak

Calories source

  • 0% CARBS
  • 84% PROTEIN
  • 16% FAT

Vitamins: tilapia vs cod fillet

  • Vitaminium B1 (Thiamine):
    cod fillet - 85% more than tilapia
  • Vitaminium B2 (riboflavin):
    cod fillet - 3% more than tilapia
  • Vitaminium B3 (Niacin):
    tilapia - 89% more than cod fillet
  • Vitaminium B6:
    cod fillet - 51% more than tilapia
  • Vitaminium B9 (Folic acid):
    tilapia - 243% more than cod fillet
  • Vitaminium E:
    cod fillet - 60% more than tilapia

Minerals: cod fillet vs tilapia

  • Calcium:
    cod fillet - 60% more than tilapia
  • Iron:
    tilapia - 47% more than cod fillet
  • Magnessium:
    cod fillet - 19% more than tilapia
  • Phosphorus:
    tilapia - 1300% more than cod fillet
  • Potassium:
    cod fillet - 37% more than tilapia
  • Sodium:
    cod fillet - 4% more than tilapia
  • Zink:
    tilapia - 1300% more than cod fillet
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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