Cod Vs Tilapia (With Nutrient Values)

When it comes to what types of fish are available at most supermarkets, cod and tilapia are at the top of the list for the most affordable and healthy.

They both have distinct differences in flavor and texture, however, when it comes to preparing them, they both work for just about any dish.

Cod Versus Tilapia

Cod is generally considered healthier than tilapia and has more vitamins and minerals, although only slightly more. Both fish are farmed and can be found in almost all grocery stores and markets in the US. Cod is more expensive than tilapia, while tilapia is great for those on a budget.

I’ve had both of these types of fish and while I love to shop on a budget, there are times when you want something a little more savory and cod delivers in the flavor department.

Now let’s take a closer look at the health benefits, nutritional values, and flavor and texture profiles of cod and tilapia.

What is Cod?

Cod is a north Atlantic fish species known for its white and flakey texture. Cod can be wild-caught or farm-raised, depending on what type of market you get it from. Organic doesn’t always mean wild-caught, so if you want wild-caught cod specifically, you are going to need to source it.

The cod liver has been used to process cod liver oil which is rich in vitamins. Cod can be found in almost every grocery store and supermarket in the United States.

Cod usually stays on the ocean floor but can also be caught inshore. The best conditions for catching cod are in deep waters. 

What is Tilapia?

Tilapia is a mild-tasting fish that can be found in different parts of the world. It is also farm-raised and can be found in most grocery stores and supermarkets around the world. Tilapia is budget friendly and generally costs less than cod. 

If you are trying to figure out if you want cod or tilapia, then consider that tilapia is a little more versatile than cod. Tilapia can be prepared in many ways and is light on flavor. 80% of adults in the U.S. eat seafood, so there is no doubt that most households have tried tilapia.

Love other kinds of fish? Check out our article for Halibut Vs Flounder!

Example of tilapia fillets.

Cod Vs Tilapia Taste

For me, the taste is one of the biggest differences between these two fish. Tilapia has a very mild flavor that allows it to be seasoned well, barely tasting the fishy taste or any other certain flavor from the fish.

Cod on the other hand has a distinctive taste and flavor. It tastes more rich, like a milky flavor. Cod can also be seasoned well so that most of the undesired fishy taste is covered up with better flavors.

When it comes down to it, cod taste richer, while tilapia is more versatile in its flavors. Preference is going to be the deciding factor in which of these two tastes better.

Cod Fish Vs Tilapia Comparisons

Now that we know a few things about these two great-tasting fish, let’s look at some of the comparisons and differences between them.

Cod is sometimes considered healthier. Tilapia is also a healthy choice and has many health benefits.
You can catch cod in the northern Atlantic and the Pacific oceans.Wild-caught tilapia is found in places like Africa, in states like Florida, and Texas.
Cod has a more savory flavor, it tastes rich and full. Some people prefer cod over Tilapia. Tilapia has a more mild flavor, which is great for those who do not like fish that tastes rich.
Cod is more expensive than tilapia and in most cases is farm-raised. Tilapia is the cheapest option and is almost always farm-raised.

Cod Vs Tilapia Nutrition

Cod and tilapia both have lots of vitamins and nutrients. We’ve created this cod vs tilapia nutrition chart so you can get a better idea of nutritional values.

Cholesterol49 mg50 mg
Sodium61 mg52 mg
Total Fat1 g1.7 g
Potassium 0 mg331 mg
Tilapia Vs Cod Nutrient Chart

Cod source

How to Cook Cod

My favorite way to cook cod is to bake it in the oven. Cod does really well at about 400 degrees. I prefer to make a sauce out of lemon, butter, and parsley that goes on just before you put it in the oven.

Cod can also be prepared in other ways such as blackened in a pan and fried with breading. For me, having a good buttery sauce adds to the savory flavor that the fish naturally has.

You can also bake cod in tin foil, this works really well. I love to put slices of lemon with a little butter and salt and pepper on cod when I wrap it in tin foil. It can then be cooked in the oven, or over a fire.

You can also grill cod. Cod has good thick fillets, which make it great for grilling. Grilling it makes it almost as filling as a good big steak.

Example of Cod fillet.

How to Cook Tilapia

As we have mentioned, tilapia has versatility. Because the fishy flavor is so mild you can make it just about any way that you like and it’s going to take on the flavors of your seasoning. 

You can bake it, fry it, grill it, and more. You can even pop them in an air fryer. I love cooking them in an air fryer because they can be cooked frozen and still turn out perfect.

Tilapia Vs Cod Which is Healthier

When it comes to health benefits, both cod and tilapia are healthy choices. Fish is one of the best ways to eat healthily and get many of the vitamins that we need daily. 

Even though cod has slightly more vitamins than tilapia, they are both pretty equal when it comes to health benefits. You could say that cod is more healthy than tilapia, but the difference is so minute, that I would consider them the same.

Cod does have more thiamin, vitamin B6, magnesium, potassium, calcium, and Phosphorus. Fish is a low-fat, high-quality protein, so adding it to a diet can give you great results for both weight loss, and just staying healthy in general.

If you like this article make sure to check out these favorites:

Salmon Vs Tilapia

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Halibut Vs Cod

Cod Vs Haddock


When choosing cod or tilapia, it really comes down to budget and your preference for which one tastes better. I like to mix things up, so having both of these types of fish in rotation keeps it fresh. 

Cod is one of my favorite types of fish because it really does have that savory milky flavor that other fishes, including tilapia, do not. 

Tilapia also has its place though. I get a huge bag of tilapia every time I’m at the grocery store. Its versatile and easy to prepare for anyone, especially if they do not like fish flavors.