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Tuna vs. Cod — In-Depth Nutrition Comparison

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What are the differences between Tuna and Cod?

  • Tuna is richer than Cod in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Potassium, Vitamin D, and Iron.
  • Tuna's daily need coverage for Selenium is 128% more.
  • Tuna has 9 times more Vitamin B3 than Cod. While Tuna has 22.07mg of Vitamin B3, Cod has only 2.513mg.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat types in this article.

Infographic

Tuna vs Cod infographic
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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
6
:
3
Cod
Contains more Iron +87.8%
Contains more Phosphorus +141.3%
Contains more Potassium +116%
Contains less Sodium -30.8%
Contains more Copper +19.4%
Contains more Selenium +187.8%
Contains more Calcium +250%
Contains more Zinc +28.9%
Contains more Manganese +53.8%
Equal in Magnesium - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Iron +87.8%
Contains more Phosphorus +141.3%
Contains more Potassium +116%
Contains less Sodium -30.8%
Contains more Copper +19.4%
Contains more Selenium +187.8%
Contains more Calcium +250%
Contains more Zinc +28.9%
Contains more Manganese +53.8%
Equal in Magnesium - 42

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
8
:
3
Cod
Contains more Vitamin A +38.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B2 +73.4%
Contains more Vitamin B3 +778.2%
Contains more Vitamin B5 +85.6%
Contains more Vitamin B6 +266.8%
Contains more Vitamin B12 +123.8%
Contains more Vitamin E +179.3%
Contains more Vitamin C +∞%
Contains more Folate +300%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 +38.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B2 +73.4%
Contains more Vitamin B3 +778.2%
Contains more Vitamin B5 +85.6%
Contains more Vitamin B6 +266.8%
Contains more Vitamin B12 +123.8%
Contains more Vitamin E +179.3%
Contains more Vitamin C +∞%
Contains more Folate +300%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
2
Cod
Contains more Protein +27.7%
Contains more Other +228.2%
Contains more Fats +45.8%
Contains more Water +10.1%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Protein +27.7%
Contains more Other +228.2%
Contains more Fats +45.8%
Contains more Water +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
:
2
Cod
Contains more Monounsaturated Fat +11.3%
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +66.9%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +11.3%
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +66.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Cod Opinion
Protein 29.15g 22.83g Tuna
Fats 0.59g 0.86g Cod
Calories 130kcal 105kcal Tuna
Calcium 4mg 14mg Cod
Iron 0.92mg 0.49mg Tuna
Magnesium 42mg 42mg
Phosphorus 333mg 138mg Tuna
Potassium 527mg 244mg Tuna
Sodium 54mg 78mg Tuna
Zinc 0.45mg 0.58mg Cod
Copper 0.043mg 0.036mg Tuna
Manganese 0.013mg 0.02mg Cod
Selenium 108.2µg 37.6µg Tuna
Vitamin A 65IU 47IU Tuna
Vitamin A RAE 22µg 14µg Tuna
Vitamin E 0.29mg 0.81mg Cod
Vitamin D 82IU 46IU Tuna
Vitamin D 2µg 1.2µg Tuna
Vitamin C 0mg 1mg Cod
Vitamin B1 0.134mg 0.088mg Tuna
Vitamin B2 0.137mg 0.079mg Tuna
Vitamin B3 22.07mg 2.513mg Tuna
Vitamin B5 0.334mg 0.18mg Tuna
Vitamin B6 1.038mg 0.283mg Tuna
Folate 2µg 8µg Cod
Vitamin B12 2.35µg 1.05µg Tuna
Vitamin K 0.1µg 0.1µg
Tryptophan 0.313mg 0.256mg Tuna
Threonine 1.224mg 1.001mg Tuna
Isoleucine 1.287mg 1.052mg Tuna
Leucine 2.27mg 1.856mg Tuna
Lysine 2.565mg 2.097mg Tuna
Methionine 0.827mg 0.676mg Tuna
Phenylalanine 1.091mg 0.891mg Tuna
Valine 1.438mg 1.176mg Tuna
Histidine 0.822mg 0.672mg Tuna
Cholesterol 47mg 55mg Tuna
Trans Fat 0.02g Cod
Saturated Fat 0.205g 0.168g Cod
Omega-3 - DHA 0.105g 0.154g Cod
Omega-3 - EPA 0.015g 0.004g Tuna
Omega-3 - DPA 0.005g 0.013g Cod
Monounsaturated Fat 0.138g 0.124g Tuna
Polyunsaturated fat 0.175g 0.292g Cod
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

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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
92%
Tuna
30%
Cod
Minerals Daily Need Coverage Score
88%
Tuna
38%
Cod

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.3)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.037g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.