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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 of 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
:
6
Tuna salad
Tuna salad
Contains more Magnesium +68.4%
Contains more Phosphorus +14%
Contains more Potassium +132%
Contains less Sodium -86.6%
Contains more Iron +163.2%
Contains more Zinc +24.4%
Contains more Copper +417.9%
Contains more Manganese +166.7%
Contains more Selenium +24.5%
Equal in Calcium - 17
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Magnesium +68.4%
Contains more Phosphorus +14%
Contains more Potassium +132%
Contains less Sodium -86.6%
Contains more Iron +163.2%
Contains more Zinc +24.4%
Contains more Copper +417.9%
Contains more Manganese +166.7%
Contains more Selenium +24.5%
Equal in Calcium - 17

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
6
:
6
Tuna salad
Tuna salad
Contains more Vitamin B1 +145.2%
Contains more Vitamin B5 +58746.2%
Contains more Vitamin B6 +202.5%
Contains more Vitamin A +142.5%
Contains more Vitamin C +120%
Contains more Vitamin B3 +224.8%
Contains more Folate +14.3%
Contains more Vitamin B12 +31.9%
Equal in Vitamin B2 - 0.07
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 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%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B5 +58746.2%
Contains more Vitamin B6 +202.5%
Contains more Vitamin A +142.5%
Contains more Vitamin C +120%
Contains more Vitamin B3 +224.8%
Contains more Folate +14.3%
Contains more Vitamin B12 +31.9%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Tuna salad
Tuna salad
Contains more Protein +11%
Contains more Water +28.6%
Contains more Fats +1282.1%
Contains more Carbs +∞%
Contains more Other +610%
Equal in Protein - 16.04
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
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
Contains more Protein +11%
Contains more Water +28.6%
Contains more Fats +1282.1%
Contains more Carbs +∞%
Contains more Other +610%
Equal in Protein - 16.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Tuna salad
Tuna salad
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +2971.3%
Contains more Polyunsaturated fat +1684.4%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +2971.3%
Contains more Polyunsaturated fat +1684.4%

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 salad
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 Cod Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 17.81g 16.04g Cod
Fats 0.67g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 82kcal 187kcal Tuna salad
Calcium 16mg 17mg Tuna salad
Iron 0.38mg 1mg Tuna salad
Magnesium 32mg 19mg Cod
Phosphorus 203mg 178mg Cod
Potassium 413mg 178mg Cod
Sodium 54mg 402mg Cod
Zinc 0.45mg 0.56mg Tuna salad
Copper 0.028mg 0.145mg Tuna salad
Manganese 0.015mg 0.04mg Tuna salad
Selenium 33.1µg 41.2µg Tuna salad
Vitamin A 40IU 97IU Tuna salad
Vitamin A RAE 12µg 24µg Tuna salad
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 1mg 2.2mg Tuna salad
Vitamin B1 0.076mg 0.031mg Cod
Vitamin B2 0.065mg 0.07mg Tuna salad
Vitamin B3 2.063mg 6.7mg Tuna salad
Vitamin B5 153mg 0.26mg Cod
Vitamin B6 0.245mg 0.081mg Cod
Folate 7µg 8µg Tuna salad
Vitamin B12 0.91µg 1.2µg Tuna salad
Vitamin K 0.1µg Cod
Tryptophan 0.199mg 0.18mg Cod
Threonine 0.781mg 0.701mg Cod
Isoleucine 0.821mg 0.739mg Cod
Leucine 1.447mg 1.293mg Cod
Lysine 1.635mg 1.457mg Cod
Methionine 0.527mg 0.47mg Cod
Phenylalanine 0.695mg 0.626mg Cod
Valine 0.917mg 0.824mg Cod
Histidine 0.524mg 0.467mg Cod
Cholesterol 43mg 13mg Tuna salad
Saturated Fat 0.131g 1.544g Cod
Omega-3 - DHA 0.12g 0.055g Cod
Omega-3 - EPA 0.064g 0.014g Cod
Omega-3 - DPA 0.01g Cod
Monounsaturated Fat 0.094g 2.887g Tuna salad
Polyunsaturated fat 0.231g 4.122g Tuna salad

Which food is preferable for your diet?

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

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
29%
Tuna salad
Minerals Daily Need Coverage Score
38%
Cod
49%
Tuna salad

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 - 30mg)
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 - 348mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.413g)
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 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.