Fish is an important source of omega-3 fatty acids for brain and heart health, but it's also a good source of protein. Like other foods from animal sources, fish provides high-quality or complete proteins that contain all of the necessary amino acid building blocks to build and replace protein in the body. Haddock, a saltwater fish related to cod, is considered a lean fish. Salmon is a fatty-fish that is raised in saltwater and spawns in freshwater. Salmon has slightly more protein than haddock. Choosing one as a protein source depends on your preference for the content of other nutrients, such as fat and fatty acids, and the taste and texture.
Protein
Every part of your body contains protein. The body continuously breaks down and replaces protein to build, repair and maintain its cells, tissues and organs. When you eat food that contains protein, the body extracts amino acids from the protein during the digestive process. The amino acids are used later to build and replenish the body’s proteins. The 20 essential amino acids are those that the body can't make and that you must get from your diet. A dietary protein source is classified as a complete protein if it provides all of the 20 essential amino acids. Proteins from animal-based foods are complete proteins. The U.S. Centers for Disease Control and Prevention recommends that 10 to 35 percent of daily calories should come from protein. The recommended dietary allowance for protein for adults is 46 grams for women and 56 grams for men.
Haddock
A 100-gram serving of haddock has 18.91 grams of protein. One haddock fillet or a 155 gram serving of haddock cooked with dry heat has 36.36 grams of protein, according to the U.S. Department of Agriculture. Unlike salmon, haddock isn't a fatty fish and has only 0.72 grams of fat in a 100-gram serving. Haddock is considered a lean fish, which means that it has a fat content of 2 1/2 percent or less. Haddock is sold fresh or frozen whole or as steaks and fillets and works well with any cooking method. Haddock flesh is firm and mildly flavored.
Salmon
A 100-gram serving of sockeye salmon contains 21.3 grams of protein, according to the U.S. Department of Agriculture. A 155-gram serving of sockeye salmon or 1/2 sockeye salmon fillet cooked with dry heat contains 42.33 grams of protein. Salmon is considered a fatty fish. Sockeye salmon has 8.56 grams of fat in a 100 gram serving. Salmon varieties include king salmon, red, Chinook and sockeye. Pink salmon is usually sold canned. Salmon flesh ranges from soft to firm and pink to red, depending on the type.
Other Nutrients
Both salmon and haddock are good sources of selenium, with 33.7 mcg in the 100-gram salmon serving and 30.2 mcg in the haddock serving. The fatty acid content differs greatly. Fatty fish are especially high in fatty acids. The salmon serving has 1.495 grams of fatty acids and the haddock has 0.13 grams. The 100-gram salmon serving has 168 calories, 62 mg of cholesterol, 47 mg of sodium and is a good source of vitamin B-12 and niacin. The 100-gram serving of haddock has 87 calories, 57 mg of cholesterol and 68 mg of sodium. Haddock is also high in magnesium.
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