Fish is a nutritious food source, especially good for the heart. Among them, cod and salmon are popular choices, often recommended as a replacement for red meat. However, these two types of fish have significant differences, especially in terms of omega-3 fatty acid content, an important factor for heart health.
Comparison of basic nutrition
Cod is a white fish, low in fat and low in calories. A serving of about 85g of cooked cod provides about 89 calories and less than 1g of fat. In contrast, salmon contains more fat (about 6.9g), and also provides more protein, potassium, vitamin B12 and important micronutrients.
This makes cod suitable for people who need to control their weight, while salmon is more nutritious in many ways.
Omega-3 content
Omega-3 includes important fatty acids such as ALA, EPA and DHA, which are essential components for the cardiovascular, brain and immune system.
In the same serving:
Cod only provides about 19 mg of EPA and 38 mg of DHA
Salmon provides up to 733 mg of EPA and 938 mg of DHA
This difference shows that salmon is a much superior source of omega-3 compared to cod. This is also why salmon is often recommended in a heart-healthy diet.
Benefits of omega-3 for health
Omega-3 plays an important role in many bodily functions. Not only helping to structure cell membranes, these fatty acids also support:
Reduced triglycerides in the blood
Increase "good" HDL cholesterol
Hypotension
Reduce the risk of blood clots forming
Limiting arrhythmia
Reduce inflammation and atherosclerosis
In addition, DHA is also particularly important for the brain and vision.
Other benefits of cod and salmon
Both types of fish provide high-quality protein, along with micronutrients such as iodine, selenium, iron and vitamin B12.
Cod, thanks to its low fat, is a suitable choice for dieters or those who need to reduce calories. Meanwhile, salmon is not only rich in omega-3 but also a natural source of vitamin D, which supports bones and the immune system. Some canned salmon also provide more calcium if eaten with soft bones.
Which type should I choose?
Choosing cod or salmon depends on your nutritional goals. If you need to supplement omega-3 to support your heart, salmon is a better choice. Conversely, if you want to reduce fat and calories, cod will be more suitable.
You should eat fish at least 2 times a week, including at least once fatty fish like salmon. At the same time, you should prepare it by grilling, steaming or light pan-frying, limiting the use of too many saturated fats.
