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  6. Cod vs. Tuna

Cod vs. Tuna — In-Depth Nutrition Comparison

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What are the main differences between Cod and Tuna?

  • Cod is richer in Vitamin B5, yet Tuna is richer in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Vitamin D, Iron, and Vitamin B2.
  • Cod's daily need coverage for Vitamin B5 is 3053% higher.

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

Infographic

Cod vs Tuna 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.
Cod
Cod
2
:
6
Tuna
Tuna
Contains more Calcium +300%
Contains more Manganese +15.4%
Contains more Iron +142.1%
Contains more Magnesium +31.3%
Contains more Phosphorus +64%
Contains more Potassium +27.6%
Contains more Copper +53.6%
Contains more Selenium +226.9%
Equal in Sodium - 54
Equal in Zinc - 0.45
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +300%
Contains more Manganese +15.4%
Contains more Iron +142.1%
Contains more Magnesium +31.3%
Contains more Phosphorus +64%
Contains more Potassium +27.6%
Contains more Copper +53.6%
Contains more Selenium +226.9%
Equal in Sodium - 54
Equal in Zinc - 0.45

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.
Cod
Cod
4
:
7
Tuna
Tuna
Contains more Vitamin E +120.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +45708.4%
Contains more Folate +250%
Contains more Vitamin A +62.5%
Contains more Vitamin D +122.2%
Contains more Vitamin B1 +76.3%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +969.8%
Contains more Vitamin B6 +323.7%
Contains more Vitamin B12 +158.2%
Equal in Vitamin K - 0.1
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Tuna
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%
Contains more Vitamin E +120.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +45708.4%
Contains more Folate +250%
Contains more Vitamin A +62.5%
Contains more Vitamin D +122.2%
Contains more Vitamin B1 +76.3%
Contains more Vitamin B2 +110.8%
Contains more Vitamin B3 +969.8%
Contains more Vitamin B6 +323.7%
Contains more Vitamin B12 +158.2%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
2
Tuna
Tuna
Contains more Fats +13.6%
Contains more Water +17.7%
Contains more Protein +63.7%
Contains more Other +326.7%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +13.6%
Contains more Water +17.7%
Contains more Protein +63.7%
Contains more Other +326.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Tuna
Tuna
Contains less Saturated Fat -36.1%
Contains more Polyunsaturated fat +32%
Contains more Monounsaturated Fat +46.8%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -36.1%
Contains more Polyunsaturated fat +32%
Contains more Monounsaturated Fat +46.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Tuna Opinion
Protein 17.81g 29.15g Tuna
Fats 0.67g 0.59g Cod
Calories 82kcal 130kcal Tuna
Calcium 16mg 4mg Cod
Iron 0.38mg 0.92mg Tuna
Magnesium 32mg 42mg Tuna
Phosphorus 203mg 333mg Tuna
Potassium 413mg 527mg Tuna
Sodium 54mg 54mg
Zinc 0.45mg 0.45mg
Copper 0.028mg 0.043mg Tuna
Manganese 0.015mg 0.013mg Cod
Selenium 33.1µg 108.2µg Tuna
Vitamin A 40IU 65IU Tuna
Vitamin A RAE 12µg 22µg Tuna
Vitamin E 0.64mg 0.29mg Cod
Vitamin D 36IU 82IU Tuna
Vitamin D 0.9µg 2µg Tuna
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.134mg Tuna
Vitamin B2 0.065mg 0.137mg Tuna
Vitamin B3 2.063mg 22.07mg Tuna
Vitamin B5 153mg 0.334mg Cod
Vitamin B6 0.245mg 1.038mg Tuna
Folate 7µg 2µg Cod
Vitamin B12 0.91µg 2.35µg Tuna
Vitamin K 0.1µg 0.1µg
Tryptophan 0.199mg 0.313mg Tuna
Threonine 0.781mg 1.224mg Tuna
Isoleucine 0.821mg 1.287mg Tuna
Leucine 1.447mg 2.27mg Tuna
Lysine 1.635mg 2.565mg Tuna
Methionine 0.527mg 0.827mg Tuna
Phenylalanine 0.695mg 1.091mg Tuna
Valine 0.917mg 1.438mg Tuna
Histidine 0.524mg 0.822mg Tuna
Cholesterol 43mg 47mg Cod
Trans Fat 0.02g Cod
Saturated Fat 0.131g 0.205g Cod
Omega-3 - DHA 0.12g 0.105g Cod
Omega-3 - EPA 0.064g 0.015g Cod
Omega-3 - DPA 0.01g 0.005g Cod
Monounsaturated Fat 0.094g 0.138g Tuna
Polyunsaturated fat 0.231g 0.175g Cod
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

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
790%
Cod
92%
Tuna
Minerals Daily Need Coverage Score
38%
Cod
88%
Tuna

Comparison summary

Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.074g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (54 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.