Most people have heard of rainbow trout and cod, even ones unfamiliar with the different types of fish. They’re both popular and known to be healthy. This makes some people wonder, is rainbow trout better than cod?
Rainbow trout is better than cod due to its higher percentage of heart healthy omega-3 fatty acids, vitamins and minerals. Rainbow trout is more flavorful than cod due to its higher healthy fat content. Rainbow trout costs less money per pound than cod.
This article will compare both fish nutrients side-by-side. I’ll examine their tastes, textures, mercury levels, costs and cooking methods. In addition, whether one fish can substitute for the other.
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Rainbow Trout and Cod Nutrient Comparison
Below is a complete nutrient comparison of rainbow trout and cod per four ounces:
|Nutrient||Cod, raw (4 Ounces)||Rainbow Trout, raw (4 Ounces)|
|Fat||0.8 g||3.9 g|
|Saturated Fat||0.1 g||0.8 g|
|Cholesterol||49 mg||67 mg|
|Protein||23 g||23 g|
|Omega-3||0.22 g||0.79 g|
|B-6||0.2 mg||0.4 mg|
|B-12||1.0 mcg||5.0 mcg|
|Thiamin||0.08 mg||0.13 mg|
|Riboflavin||0.07 mg||0.11 mg|
|B5||0.1 mg||1.0 mg|
|Iron||0.4 mg||0.7 mg|
|Niacin||2.3 mg||6.1 mg|
|Folate||7.9 mcg||13.6 mcg|
|Potassium||468 mg||545 mg|
|Magnesium||36 mg||35 mg|
|Phosphorus||230 mg||307 mg|
|Calcium||18.1 mg||75.9 mg|
|Zinc||0.5 mg||1.2 mg|
|Selenium||37.5 mcg||14.3 mcg|
Examining the nutrients above, both fish contain a high number and wide variety of vitamins and minerals. Which is more healthy, rainbow trout or cod?
Rainbow trout is healthier than cod due to its higher percentage of heart healthy omega-3 fatty acids, vitamins and minerals. Rainbow trout provides more B6, B12, B5, thiamin, riboflavin, niacin, folate, iron, potassium, phosphorus, calcium and zinc. Although rainbow trout contains more fat, it’s due to the healthy omega-3.
Cod is also nutritious and offers many of the same vitamins and minerals. Cod provides a higher percentage of magnesium and selenium. Cod contains less calories and fat, saturated fat and cholesterol. Although the lower fat is due to its lower omega-3 fatty acids.
It’s difficult to argue against either fish for health. Rainbow trout provides a higher percentage of almost every nutrient which is why it’s healthier. One of the main differences between the two is the number of omega-3s. The next section explains why omega-3s are so important.
Rainbow Trout and Cod Health Benefits
Both fish provide the same nutrients and therefore the same benefits. Although I broke down the benefits by which fish offers the higher percentage of each nutrient.
Rainbow Trout Health Benefits
Omega 3 Fatty Acids
Rainbow trout provides 0.79 grams of omega-3 and cod 0.22 grams per four ounces raw. Rainbow trout contains approximately 250% more which leads to the question, why does omega-3 fatty acids matter so much?
It’s because omega-3 fatty acids are heart healthy and help keep arteries healthy. They accomplish this is by the following:
- Keeping bad cholesterol low.
- Keeping good cholesterol high.
- Reducing inflammation.
- Reducing plaque build-up.
- Lowering triglycerides
- Help keep the heart rhythms more normal.
DHA and EPA, two of the fatty acids, are associated with lowering blood pressure and improving the health of blood vessels 3.
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.
If you’re wondering how cod compared to salmon in omega-3s check out my article, Cod vs Salmon: Is One Better?
Of the seven B vitamins listed in the table above, rainbow trout contained a higher percentage of all seven of them. Although cod contains the same vitamins but in lower amounts.
The B vitamins in the table include B6, B12, B5, B1 (thiamin), B2 (riboflavin), B3 (niacin) and B9 (folate). B vitamins help support the following:
- Cardiovascular disease
- Red blood cells
- Brain function
- Nerve function
- Energy levels
Rainbow trout contains 545 mg per four raw ounces and cod 468. Since the recommended daily amount is 4,700 mg, both fish provide an excellent number.
Potassium is beneficial for reducing sodium intake. It helps the body reduce fluids and rids excess sodium 4. This process helps to reduce blood pressure.
The more potassium you consume, the more sodium your body will lose. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 5.
According to Harvard Health, a number of studies have shown a connection between low potassium levels and increased blood pressure 6.
You can read more about this in Kevin Garce’s Blood Pressure Explained website, How Low Potassium Increases Blood Pressure.
Both fish provide a good amount of calcium, but rainbow trout contains four times more. 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 vessels 7. Calcium also helps the following:
- Builds and maintains strong bones.
- Muscles need calcium to function properly.
- Improves nerve function.
Cod Health Benefits
Cod and rainbow trout provide almost the same amount of magnesium 8. 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 9. More so, it helps keep blood pressure levels balanced and stable. A recent study researched 22 studies and concluded magnesium supplementation decreased diastolic and systolic blood pressure 10.
Magnesium helps control muscle and nerve function, blood sugar and blood pressure. In the muscles and heart, magnesium competes with calcium to help the muscles relax after contracting.
When the body is low in magnesium, calcium can over stimulate the heart muscle’s cells causing a rapid or irregular heartbeat.
Cod and rainbow trout contain good amounts of selenium. Selenium is an underreported nutrient. I’m unsure why because studies 11 show selenium may help to protect the following:
- Heart disease
- The immune system
- Cognitive issues
Seafood is renowned for being a part of many diets like keto or heart healthy.
If you’re eating low-carb or want to give keto a try, many of my clients have followed this 28-Day Keto Challenge with great success. Visit their website and check it out.
Rainbow Trout and Cod: Tastes and Textures
One of the most important things people takes into consideration when choosing a fish is its taste. When comparing the two fish, does rainbow trout taste like cod?
Rainbow trout and cod both have a mild flavor, although rainbow trout is more flavorful due to its higher fat content. Rainbow trout tastes slightly nutty while cod is more buttery. They both have a non-fishy taste and smell making them desirable to people who don’t prefer fishy tasting seafood.
Rainbow trout has a mild taste and is not fishy. Its taste is often described as a slightly nutty flavor. Rainbow trout’s texture is delicate, soft and flaky when cooked.
Cod has a non-fishy mild taste. The mild taste can be sweet at times and is good for people who don’t like a fishy tasting seafood. Cod’s texture is firm, flaky and moist if cooked properly. Pacific cods are moister than Atlantic cods.
Another article you should check out is Cod Alternatives: The 12 Best Substitutes. Try other fish like cod for variety or when cod is unavailable.
Rainbow Trout and Cod Substitutions
When preparing recipes for dinner it’s not always possible to locate the type of fish called for. If you have some cod, you may ask, can I substitute cod for rainbow trout?
Cod can substitute for rainbow trout due to their similar mild, non fishy tastes although rainbow trout’s flavor is stronger. Cod has a firm texture allowing a wider variety of cooking methods like grilling. Cod and rainbow trout can be baked, roasted, poached, fried or seared.
Other cod substitutes include the following:
- Striped bass
- Mahi mahi
The best rainbow trout substitutes are:
- Arctic char
- Steelhead trout
- Mahi mahi
When substituting rainbow trout or cod always 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 grilling 12.
How Much Does Rainbow Trout and Cod Cost
The costs for rainbow trout or cod will vary depending on how the fish are caught. A cod caught in the ocean will definitely be more expensive than farm-raised cod.
When purchasing cod or rainbow trout, be sure to check the label to see if it is wild-caught or farm raised. Therefore, which is more expensive, rainbow trout or cod?
Cod is more expensive than rainbow trout. The average cost for farm raised rainbow trout is $9.99 per pound while the average cost for farm raised cod is $11.99 per pound. The cost will vary depending on location, whether it is farm-raised or wild-caught, fresh or frozen.
I checked the local Freshdirect online supermarket for the current prices of rainbow trout and cod.
- Fresh, frozen, wild Atlantic cod
- $12.49 per pound
- Fresh, wild caught Atlantic cod
- $16.99 per pound
- Wild rainbow trout butterflied
- $11.99 per pound
I then checked my local Shoprite supermarket:
- Fresh, farm raised rainbow trout fillet
- $9.99 per pound
- Fresh, farm Atlantic cod fillet
- $11.99 per pound
To save some money on fresh seafood, would you believe some can be purchased on Amazon? Check out their current prices and selection, Fresh Seafood.
Rainbow Trout and Cod Mercury Levels
The EPA and FDA have issued warnings and suggestions regarding mercury levels in fish and how often they should be consumed 13. This is especially important for young infants, developing children and pregnant women.
They established a list of best fish, good choices and ones to avoid based on their mercury levels. Therefore, does rainbow trout or cod have more mercury?
Rainbow trout and cod have similar levels of mercury. They are both listed on the FDA’s best choices of fish to consume regarding their mercury levels. The recommendation is consuming them no more than two to three servings a week.
Always check with a physician prior to eating new foods or changing your dietary habits.
If you’re interested in finding about how sea bass compared to cod, check out my article, Sea Bass vs Cod – Is One Better? Let’s Compare.
Rainbow Trout vs Cod: Habitats, Size, Weight, Appearance
What is the difference between rainbow trout and cod?
Rainbow trout and cod are from different families and species. The average cod is longer and weighs more than rainbow trout. Rainbow trout has more color with olive to dark blue and silver coloring while cod is brownish. Rainbow trout is found in freshwater while cod is salt water and found in the Atlantic and Pacific Ocean.
Scientific Classifications, Families, Species
Rainbow trout are from the salmonidae family, oncorhynchus genus and the species O. mykiss.
Cod are from the Gadidae family, Gadus genus and the species include:
- Morhua (Atlantic cod)
- Macrocephalus (Pacific cod)
- Ogac (Greenland cod)
Rainbow trout are found in tributaries (rivers and streams) or lakes in North America. The rivers and streams where they’re found flow into larger rivers or streams but not into the ocean.
Atlantic cod is found in the Northwest Atlantic Ocean from Greenland to North Carolina and in the western Gulf of Maine. Pacific cod is found in the North Pacific Ocean from the Bering Sea to California in the east and to the Sea of Japan in the west 14.
- On the back the rainbow trout’s colors range from brown to olive to dark blue. The sides are silvery to pearl white. They have a pinkish to red lateral line from the gills down. The body has black spots.
- Cod is brownish with dark spots with a cream lateral line running down the body.
- Rainbow trout is the typical long, narrow body shape and has two dorsal fins.
- Cod is the typical long, narrow body shape and has three dorsal fins.
Size and Weight
- Rainbow trout grows an average 11-18″ in length and weighs 2-8 pounds.
- Cod grows an average 27-34″ in length and weighs 5-15 pounds.
- Rainbow trout averages 7 years but the maximum known age is 11 years.
- Cod lives up to 12 years.
Read Next – More Cod vs Fish Articles!
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- Nutrition Value: Fish, raw, wild, rainbow, trout
- Nutrition Value: Fish, raw, Atlantic, cod
- National Center for Biotechnology: Marine Omega-3 Supplementation and Cardiovascular Disease
- American Heart Association: How Potassium Can Help Control High Blood Pressure
- National Center for Biotechnology Information: The Effect of the Sodium to Potassium Ratio on Hypertension Prevalence: A Propensity Score Matching Approach
- Harvard Health: Potassium lowers blood pressure
- Harvard Health: Key minerals to help control blood pressure
- Nutrition Value: Cod, raw
- National Institutes of Health: Magnesium
- National Center for Biotechnology Information: Effect of magnesium supplementation on blood pressure: a meta-analysis
- National Institutes of Health: Selenium
- Sea Grant North Carolina: Fish Flavors and Substitutions
- FDA: Advice about Eating Fish
- Wikipedia: Cod
- U.S. Fish and Wildlife Service: Rainbow Trout
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- The University of Maine: Maine Seafood Guide – Cod