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  6. Tuna salad vs. Cod

Tuna salad vs. Cod — In-Depth Nutrition Comparison

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The main differences between Tuna salad and Cod

  • Tuna salad is richer in Vitamin B3, Copper, Selenium, Iron, Vitamin B12, and Phosphorus, yet Cod is richer in Vitamin B6.
  • Daily need coverage for Vitamin B3 from Tuna salad is 26% higher.
  • Tuna salad contains 9 times more Saturated Fat than Cod. Tuna salad contains 1.544g of Saturated Fat, while Cod contains 0.168g.

Food types used in this article are Fish, tuna salad and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Tuna salad vs Cod infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna salad
Tuna salad
6
:
4
Cod
Cod
Contains more Calcium +21.4%
Contains more Iron +104.1%
Contains more Phosphorus +29%
Contains more Copper +302.8%
Contains more Manganese +100%
Contains more Magnesium +121.1%
Contains more Potassium +37.1%
Contains less Sodium -80.6%
Equal in Zinc - 0.58
Equal in Selenium - 37.6
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +21.4%
Contains more Iron +104.1%
Contains more Phosphorus +29%
Contains more Copper +302.8%
Contains more Manganese +100%
Contains more Magnesium +121.1%
Contains more Potassium +37.1%
Contains less Sodium -80.6%
Equal in Zinc - 0.58
Equal in Selenium - 37.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna salad
Tuna salad
5
:
6
Cod
Cod
Contains more Vitamin A +106.4%
Contains more Vitamin C +120%
Contains more Vitamin B3 +166.6%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B12 +14.3%
Contains more Vitamin B1 +183.9%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B6 +249.4%
Equal in Folate - 8
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +106.4%
Contains more Vitamin C +120%
Contains more Vitamin B3 +166.6%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B12 +14.3%
Contains more Vitamin B1 +183.9%
Contains more Vitamin B2 +12.9%
Contains more Vitamin B6 +249.4%
Equal in Folate - 8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Cod
Cod
Contains more Fats +976.7%
Contains more Carbs +∞%
Contains more Other +446.2%
Contains more Protein +42.3%
Contains more Water +20.2%
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +976.7%
Contains more Carbs +∞%
Contains more Other +446.2%
Contains more Protein +42.3%
Contains more Water +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +2228.2%
Contains more Polyunsaturated fat +1311.6%
Contains less Saturated Fat -89.1%
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +2228.2%
Contains more Polyunsaturated fat +1311.6%
Contains less Saturated Fat -89.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Cod
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna salad Cod Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 22.83g Cod
Fats 9.26g 0.86g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 105kcal Tuna salad
Calcium 17mg 14mg Tuna salad
Iron 1mg 0.49mg Tuna salad
Magnesium 19mg 42mg Cod
Phosphorus 178mg 138mg Tuna salad
Potassium 178mg 244mg Cod
Sodium 402mg 78mg Cod
Zinc 0.56mg 0.58mg Cod
Copper 0.145mg 0.036mg Tuna salad
Manganese 0.04mg 0.02mg Tuna salad
Selenium 41.2µg 37.6µg Tuna salad
Vitamin A 97IU 47IU Tuna salad
Vitamin A RAE 24µg 14µg Tuna salad
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 2.2mg 1mg Tuna salad
Vitamin B1 0.031mg 0.088mg Cod
Vitamin B2 0.07mg 0.079mg Cod
Vitamin B3 6.7mg 2.513mg Tuna salad
Vitamin B5 0.26mg 0.18mg Tuna salad
Vitamin B6 0.081mg 0.283mg Cod
Folate 8µg 8µg
Vitamin B12 1.2µg 1.05µg Tuna salad
Vitamin K 0.1µg Cod
Tryptophan 0.18mg 0.256mg Cod
Threonine 0.701mg 1.001mg Cod
Isoleucine 0.739mg 1.052mg Cod
Leucine 1.293mg 1.856mg Cod
Lysine 1.457mg 2.097mg Cod
Methionine 0.47mg 0.676mg Cod
Phenylalanine 0.626mg 0.891mg Cod
Valine 0.824mg 1.176mg Cod
Histidine 0.467mg 0.672mg Cod
Cholesterol 13mg 55mg Tuna salad
Saturated Fat 1.544g 0.168g Cod
Omega-3 - DHA 0.055g 0.154g Cod
Omega-3 - EPA 0.014g 0.004g Tuna salad
Omega-3 - DPA 0.013g Cod
Monounsaturated Fat 2.887g 0.124g Tuna salad
Polyunsaturated fat 4.122g 0.292g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Cod
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Tuna salad
30%
Cod
Minerals Daily Need Coverage Score
49%
Tuna salad
38%
Cod

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 42mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $1.3)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 324mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.376g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.