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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, iron, vitamin D* 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Tuna
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +300%
Contains more ManganeseManganese +15.4%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +142.1%
Contains more CopperCopper +53.6%
Contains more PhosphorusPhosphorus +64%
Contains more SeleniumSelenium +226.9%
~equal in Zinc ~0.45mg
~equal in Sodium ~54mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 3.3% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Tuna
Tuna
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +120.7%
Contains more Vitamin B5Vitamin B5 +45708.4%
Contains more FolateFolate +250%
Contains more Vitamin DVitamin D +122.2%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B2Vitamin B2 +110.8%
Contains more Vitamin B3Vitamin B3 +969.8%
Contains more Vitamin B6Vitamin B6 +323.7%
Contains more Vitamin B12Vitamin B12 +158.2%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Tuna DV% diff.
Vitamin B5 153mg 0.334mg 3053%
Selenium 33.1µg 108.2µg 137%
Vitamin B3 2.063mg 22.07mg 125%
Vitamin B6 0.245mg 1.038mg 61%
Vitamin B12 0.91µg 2.35µg 60%
Protein 17.81g 29.15g 23%
Phosphorus 203mg 333mg 19%
Iron 0.38mg 0.92mg 7%
Vitamin D* 36 IU 82 IU 6%
Vitamin D 0.9µg 2µg 6%
Vitamin B2 0.065mg 0.137mg 6%
Vitamin B1 0.076mg 0.134mg 5%
Potassium 413mg 527mg 3%
Calories 82kcal 130kcal 2%
Magnesium 32mg 42mg 2%
Copper 0.028mg 0.043mg 2%
Vitamin E 0.64mg 0.29mg 2%
Choline 65.2mg 77.6mg 2%
Vitamin C 1mg 0mg 1%
Cholesterol 43mg 47mg 1%
Calcium 16mg 4mg 1%
Vitamin A 12µg 22µg 1%
Folate 7µg 2µg 1%
Protein per 100 calories 22g 22g N/A
Calories per 10 g protein 46kcal 45kcal N/A
Weight per 100 calories 122g 77g N/A
Fats 0.67g 0.59g 0%
Zinc 0.45mg 0.45mg 0%
Sodium 54mg 54mg 0%
Manganese 0.015mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g N/A
Saturated fat 0.131g 0.205g 0%
Monounsaturated fat 0.094g 0.138g 0%
Polyunsaturated fat 0.231g 0.175g 0%
Tryptophan 0.199mg 0.313mg 0%
Threonine 0.781mg 1.224mg 0%
Isoleucine 0.821mg 1.287mg 0%
Leucine 1.447mg 2.27mg 0%
Lysine 1.635mg 2.565mg 0%
Methionine 0.527mg 0.827mg 0%
Phenylalanine 0.695mg 1.091mg 0%
Valine 0.917mg 1.438mg 0%
Histidine 0.524mg 0.822mg 0%
Omega-3 - EPA 0.064g 0.015g N/A
Omega-3 - DHA 0.12g 0.105g N/A
Omega-3 - DPA 0.01g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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.