Pacific Cod vs Atlantic Cod – What’s The Difference?

There are a few different types of cod available. Selecting seafood at the market can be overwhelming at times. When deciding which one, a question often asked is, what is the difference between Pacific Cod and Atlantic Cod?

Atlantic cod tastes a little sweeter than Pacific and the texture is firmer due to less moisture content. Atlantic cod provides a higher percentage of vitamins and minerals. The average Pacific cod is smaller, weighs less and doesn’t live as long as The Atlantic cod. Atlantic cod is more expensive than Pacific cod.

This article will examine all the differences between the two fish in detail. I’ll compare their tastes, textures, habitats, costs, mercury levels and benefits. In addition, a table comparing their nutrients side-by-side is included.

As a Certified Health Coach, many of my clients ask me about seafood. In addition to coaching clients about cod, I’ve purchased, researched and consumed both fish for over 20 years.

Alaska Cod (Pacific) and Atlantic: Habitats, Size, Weight, Appearance

Let’s examine the differences between the two.

Atlantic cod and Pacific cod are both from the Gadidae family but are a different species. Atlantic cod is a longer fish and weighs more than Pacific cod. Pacific cod is darker with small spots while Atlantic has speckled spots. Pacific cod is found in the North Pacific Ocean and Atlantic cod in the Northwest Atlantic Ocean.

Atlantic cod is sometimes used as scrod. If you’re interested in learning about scrod and cod fish, check out my article about it, Scrod: There’s More To The Story.

Scientific Classifications, Families, Species

Pacific Cod is from the Gadidae family, Gadus genus and species is macrocephalus.
Atlantic Cod is from the Gadidae family, Gadus genus and species is morhua.

Habitats

Pacific cod is found in the North Pacific Ocean from the Bering Sea to California’s Pacific coast in the east and to the Sea of Japan in the west.
Atlantic cod is found in the Northwest Atlantic Ocean from Greenland to North Carolina and in the western Gulf of Maine.

Colors

Atlantic cod is brownish, greenish to light yellowish with small, dark spots and a light lateral line running down the body.
Pacific cod is brownish or grayish with dark spots with a cream lateral line running down the body.

Appearance

Both of them have the typical long, narrow body shape and three dorsal fins.

Size and Weight

Atlantic cod average 27-42″ in length and weighs 6-26 pounds depending if they are near shore or off shore.
Pacific cod average 25-30″ in length and weighs 5-15 pounds.

Age

Atlantic cod lives up to 20 years or more.
Pacific cod lives 20 years or less.

Population and Stock Assessment

Stock Assessment

The Bering Sea and Gulf of Alaska stocks are not overfished. The Pacific Coast stocks have not been assessed.

Cod stock: There are four stocks of Pacific cod. The Bering Sea, Gulf of Alaska (Alaska Pacific) and Aleutian Islands and Pacific coast.

Pacific cod are considered the world’s second-most abundant white fish.

Cod fillet with vegetables for dinner. — Cod fillet with vegetables for dinner

Pacific Cod vs Atlantic Cod: Tastes and Textures

Cod Fish Tastes

The way a fish taste plays a huge decision when deciding between two fish to eat. Therefore, let’s take a close look at the tastes of both.

Pacific cod is more mild tasting than Atlantic cod. Atlantic cod’s taste is a little sweeter.

Atlantic cod has a mild, non-fishy taste. It’s good for people who dislike a fishy taste and is slightly more sweeter than Pacific cod.

Pacific cod has a mild, non-fishy taste. It also has a mild to sweet flavor. Both are good for people who want to avoid a fishy tasting seafood or strong taste.

The difference between the tastes of both are not large, and most people wouldn’t consider them to be much different. A side-by-side taste test may be necessary to pick out the difference, so that’s what I did.

I set up a blind taste test at my home. Both fish were cooked and seasoned the same way. Out of four people, it was a 50/50 split.

I conducted more original research on taste by polling my health coaching clients, readers and members of food groups I belong to.

55% said they preferred Pacific.
45% said they preferred Atlantic.

How to cook cod.

Textures

Atlantic cod is a little more firmer due to its lower moisture content. Pacific cod’s large flakes may come apart easier than Atlantic’s large flakes due to its higher moisture content.

A properly cooked cod is flaky, firm and moist. The Pacific cods have more moisture to them than Atlantic cods. Both fillets have large flakes and are thicker than many others.

Another article you should check out is Cod Alternatives: The 12 Best Substitutes. Try other fish like for variety or when it is unavailable.

Substitutes

Sometimes you won’t have the exact fish in your refrigerator or freezer for a recipe. Sometimes the seafood section of the supermarket doesn’t have the one you need. Therefore, let’s examine if you can substitute one for the other.

Pacific cod can substitute for Atlantic cod due to their similar mild to sweet tastes although the textures are sightly different. They both can be cooked using the same methods like frying, baking, broiling, steaming or poaching.

Good substitutes for Pacific or Atlantic include:

Pollock
Haddock
Halibut
Striped bass
Tilapia
Mahi mahi

When substituting either one try to stick to the following:

Same size and weight.
Stick with similar fillets, whole fillet or cross section.
Stick with skinless or skin when the recipe calls for one.
Texture is more important for certain cooking methods. Like using a firmer texture when grilling¹.

The Costs

The cost of either one will differ depending on the location, fresh or frozen and whether it’s farm raised or wild caught. Let’s take a detailed look at the prices of each.

Atlantic Cod cost more than Pacific cod. The average cost for wild caught Atlantic cod is $13.99 per pound while the average cost for wild caught Pacific cod is $8.99 per pound.

Kevin Garce checking the prices of mackerel and other seafood at his local market. — Checking the prices of mackerel cod and other seafood at my local market

I conducted research on the costs by visiting various stores and checked their prices.

First, I checked Freshdirect online for the current prices.

Fresh, wild caught Atlantic cod
- $16.99 per pound

I checked the local Shopright supermarket, in store and online, and found the following prices.

Fresh wild caught Alaska cod fillet
- $8.99 per pound
Fresh wild North Atlantic cod fillet
- $13.99 per pound

Pacific Cod vs Atlantic Cod Nutrition Comparison

The table below lists the nutrients per four ounces.

Nutrient	Atlantic Cod, raw (4 Ounces)	Pacific Cod, raw (4 Ounces)
Calories	93	78
Fat	0.8 g	0.5 g
Saturated Fat	0.1 g	0.1 g
Cholesterol	49 mg	53 mg
Protein	20 g	17 g
Omega-3	0.22 g	0.15 g
B-6	0.2 mg	0.1 mg
B-12	1.0 mcg	2.2 mcg
Thiamin	0.08 mg	0.03 mg
Riboflavin	0.07 mg	0.05 mg
B5	0.1 mg	0.3 mg
Iron	0.4 mg	0.2 mg
Niacin	2.3 mg	1.2 mg
Folate	7.9 mcg	7.9 mcg
Potassium	468 mg	266 mg
Magnesium	36 mg	22 mg
Phosphorus	230 mg	318 mg
Calcium	18.1 mg	9.0 mg
Zinc	0.5 mg	0.3 mg
Selenium	37.5 mcg	26.0 mcg

Nutrient Sources ((Nutrition Value: Fish, raw, Atlantic, cod))²

Both fish contain a wide variety of similar nutrients. One contains more of some nutrients while the other contains more of others. What is healthier, Pacific cod or Atlantic cod?

Atlantic cod is healthier than Pacific cod due to its 50% more heart healthy omega-3 fatty acids, less cholesterol and more protein. Atlantic cod provides a greater percentage of vitamins and minerals than Pacific including B6, thiamin, riboflavin, niacin, iron, potassium, magnesium, calcium, zinc and selenium.

Pacific cod is no slouch either and contains a large number of nutrients as well. It provides more B12, B5 and phosphorus. They both contain a similar number of folate.

How do these nutrients benefit health? The next section of this article explains how. I wrote an article which compared Atlantic Pollock. Check out that article, Atlantic Pollock: Is One Better? Let’s Compare.

Pacific Cod and Atlantic Cod Health Benefits

Cod fish health benefits and nutrients.

Omega-3 Fatty Acids

Atlantic cod contains 50% approximately more omega-3s. Why does omega-3 fatty acids matter so much? Omega-3 fatty acids are heart healthy and help keep arteries healthy. One way they accomplish this is by keeping bad cholesterol low and good cholesterol high.

Two of the fatty acids, DHA and EPA are associated with lowering blood pressure and improving the health of blood vessels ((National Center for Biotechnology: Marine Omega-3 Supplementation and Cardiovascular Disease)).

Also, they help keep the blood vessels healthy by reducing inflammation, plaque build-up, triglycerides and can help keep the heart rhythms more normal.

Many studies suggest omega-3s can help reduce joint pain and stiffness in people with rheumatoid arthritis. They may also boost the effectiveness of anti-inflammatory drugs.

I recently wrote an article comparing blue cod. If you’re interested in how many omega-3s it contains or just want to learn about it, check out my article, Blue Cod – A Complete Comparison.

B Vitamins

Both of them contain many B vitamins. These include B6, B12, B5, B1 (thiamin), B2 (riboflavin), B3 (niacin) and B9 (folate). B vitamins help support the following:

Digestion
Red blood cells
Brain function
Energy levels
Nerve function
Cardiovascular health

Magnesium

Adding magnesium to your diet could be instrumental in improving sleep related issues like insomnia. Magnesium relaxes and calms the whole body including the blood vessels ((National Institutes of Health: Magnesium)).

More so, it helps keep blood pressure levels balanced and stable. A recent study researched 22 studies and concluded magnesium supplementation decreased systolic and diastolic blood pressure³.

Selenium

Studies⁴ show selenium may help to protect the following:

Immune system
Heart disease
Cognitive issues
Thyroid health

Calcium

Like magnesium, calcium is important for blood pressure and the heart.

Harvard Health reports calcium helps maintain blood pressure because it helps to control the relaxing and tightening of blood vessels⁵.

Potassium

Potassium is beneficial for reducing sodium intake. It helps the body reduce fluids and rids excess sodium ((American Heart Association: How Potassium Can Help Control High Blood Pressure)). This process helps to reduce blood pressure.

cod vs salmon — Fresh raw cod fillet with spices pepper salt basil on a stone plate horizontal copy space top view

Pacific and Cod Atlantic: Mercury Levels

The FDA and the EPA have warnings and suggestions regarding mercury levels in fish and how often to consume them⁶. This is especially important for pregnant women, breastfeeding or for young toddlers and infants.

They established a list of best choices, good choices and ones to avoid based on their mercury levels. Let’s examine the mercury levels in each fish.

Pacific cod and Atlantic cod contain similar mercury levels. They are listed on the FDA’s best choices in regards to mercury levels.

Always check with a physician prior to eating new foods, changing your dietary habits and how often to consume certain food.

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