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  6. Cod vs. Tuna salad

Cod vs. Tuna salad — In-Depth Nutrition Comparison

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Summary of differences between cod and tuna salad

  • Cod has more vitamin B5 and vitamin B6; however, tuna salad is higher in vitamin B3, selenium, copper, vitamin B12, and iron.
  • Cod covers your daily need for vitamin B5, 3055% more than tuna salad.
  • Cod has 3 times more cholesterol than tuna salad. While cod has 43mg of cholesterol, tuna salad has only 13mg.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Fish, tuna salad.

Infographic

Cod vs Tuna salad 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +132%
Contains more PhosphorusPhosphorus +14%
Contains less SodiumSodium -86.6%
Contains more IronIron +163.2%
Contains more CopperCopper +417.9%
Contains more ZincZinc +24.4%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +24.5%
~equal in Calcium ~17mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B5Vitamin B5 +58746.2%
Contains more Vitamin B6Vitamin B6 +202.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +120%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more Vitamin B12Vitamin B12 +31.9%
Contains more FolateFolate +14.3%
~equal in Vitamin B2 ~0.07mg

All nutrients comparison - raw data values

Nutrient Cod Tuna salad DV% diff.
Vitamin B5 153mg 0.26mg 3055%
Vitamin B3 2.063mg 6.7mg 29%
Polyunsaturated fat 0.231g 4.122g 26%
Sodium 54mg 402mg 15%
Selenium 33.1µg 41.2µg 15%
Copper 0.028mg 0.145mg 13%
Fats 0.67g 9.26g 13%
Vitamin B6 0.245mg 0.081mg 13%
Vitamin B12 0.91µg 1.2µg 12%
Choline 65.2mg 12%
Cholesterol 43mg 13mg 10%
Iron 0.38mg 1mg 8%
Potassium 413mg 178mg 7%
Monounsaturated fat 0.094g 2.887g 7%
Saturated fat 0.131g 1.544g 6%
Vitamin D 0.9µg 5%
Vitamin D 36IU 5%
Calories 82kcal 187kcal 5%
Vitamin E 0.64mg 4%
Vitamin B1 0.076mg 0.031mg 4%
Protein 17.81g 16.04g 4%
Phosphorus 203mg 178mg 4%
Carbs 0g 9.41g 3%
Magnesium 32mg 19mg 3%
Manganese 0.015mg 0.04mg 1%
Vitamin A 12µg 24µg 1%
Zinc 0.45mg 0.56mg 1%
Vitamin C 1mg 2.2mg 1%
Net carbs 0g 9.41g N/A
Calcium 16mg 17mg 0%
Vitamin B2 0.065mg 0.07mg 0%
Vitamin K 0.1µg 0%
Folate 7µg 8µg 0%
Tryptophan 0.199mg 0.18mg 0%
Threonine 0.781mg 0.701mg 0%
Isoleucine 0.821mg 0.739mg 0%
Leucine 1.447mg 1.293mg 0%
Lysine 1.635mg 1.457mg 0%
Methionine 0.527mg 0.47mg 0%
Phenylalanine 0.695mg 0.626mg 0%
Valine 0.917mg 0.824mg 0%
Histidine 0.524mg 0.467mg 0%
Omega-3 - EPA 0.064g 0.014g N/A
Omega-3 - DHA 0.12g 0.055g N/A
Omega-3 - DPA 0.01g 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
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
Contains more WaterWater +28.6%
Contains more FatsFats +1282.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +610%
~equal in Protein ~16.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +2971.3%
Contains more Poly. FatPolyunsaturated fat +1684.4%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.