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  6. Cod vs. Tilapia

Cod vs. Tilapia — In-Depth Nutrition Comparison

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What are the differences between cod and tilapia?

  • Cod is higher in vitamin B6 and choline, yet tilapia is higher in vitamin B12, vitamin D, vitamin B3, selenium, and vitamin B5.
  • Tilapia's daily need coverage for vitamin B12 is 22% more.
  • Cod has 2 times more choline than tilapia. While cod has 83.7mg of choline, tilapia has only 42.5mg.

We used Fish, cod, Atlantic, cooked, dry heat and Fish, tilapia, raw types in this article.

Infographic

Cod vs Tilapia 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 3% 27% 21% 25% 9% 73% 6.8% 4.8% 228%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +40%
Contains more ZincZinc +75.8%
Contains more PotassiumPotassium +23.8%
Contains more IronIron +14.3%
Contains more CopperCopper +108.3%
Contains more PhosphorusPhosphorus +23.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +85%
Contains more SeleniumSelenium +11.2%

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% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
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 0% 0% 8% 47% 10% 15% 73% 29% 37% 198% 3.5% 18% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +102.5%
Contains more Vitamin B1Vitamin B1 +114.6%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B6Vitamin B6 +74.7%
Contains more CholineCholine +96.9%
Contains more Vitamin DVitamin D +158.3%
Contains more Vitamin B3Vitamin B3 +55.3%
Contains more Vitamin B5Vitamin B5 +170.6%
Contains more Vitamin B12Vitamin B12 +50.5%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Cod Tilapia DV% diff.
Vitamin B12 1.05µg 1.58µg 22%
Vitamin D 1.2µg 3.1µg 10%
Vitamin D 46IU 124IU 10%
Vitamin B6 0.283mg 0.162mg 9%
Vitamin B3 2.513mg 3.903mg 9%
Selenium 37.6µg 41.8µg 8%
Choline 83.7mg 42.5mg 7%
Protein 22.83g 20.08g 6%
Vitamin B5 0.18mg 0.487mg 6%
Phosphorus 138mg 170mg 5%
Folate 8µg 24µg 4%
Copper 0.036mg 0.075mg 4%
Vitamin B1 0.088mg 0.041mg 4%
Magnesium 42mg 27mg 4%
Vitamin E 0.81mg 0.4mg 3%
Vitamin A 14µg 0µg 2%
Cholesterol 55mg 50mg 2%
Zinc 0.58mg 0.33mg 2%
Saturated fat 0.168g 0.585g 2%
Potassium 244mg 302mg 2%
Vitamin K 0.1µg 1.4µg 1%
Fats 0.86g 1.7g 1%
Iron 0.49mg 0.56mg 1%
Vitamin C 1mg 0mg 1%
Vitamin B2 0.079mg 0.063mg 1%
Manganese 0.02mg 0.037mg 1%
Sodium 78mg 52mg 1%
Monounsaturated fat 0.124g 0.498g 1%
Calories 105kcal 96kcal 0%
Calcium 14mg 10mg 0%
Polyunsaturated fat 0.292g 0.363g 0%
Tryptophan 0.256mg 0.21mg 0%
Threonine 1.001mg 0.95mg 0%
Isoleucine 1.052mg 0.93mg 0%
Leucine 1.856mg 1.603mg 0%
Lysine 2.097mg 1.81mg 0%
Methionine 0.676mg 0.593mg 0%
Phenylalanine 0.891mg 0.81mg 0%
Valine 1.176mg 0.97mg 0%
Histidine 0.672mg 0.47mg 0%
Omega-3 - EPA 0.004g 0.005g N/A
Omega-3 - DHA 0.154g 0.086g N/A
Omega-3 - ALA 0.033g N/A
Omega-3 - DPA 0.013g 0.043g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
20% 2% 78%
Protein: 20.08 g
Fats: 1.7 g
Carbs: 0 g
Water: 78.08 g
Other: 0.14 g
Contains more ProteinProtein +13.7%
Contains more OtherOther +178.6%
Contains more FatsFats +97.7%
~equal in Carbs ~0g
~equal in Water ~78.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
40% 34% 25%
Saturated fat: Sat. Fat 0.585 g
Monounsaturated fat: Mono. Fat 0.498 g
Polyunsaturated fat: Poly. Fat 0.363 g
Contains less Sat. FatSaturated fat -71.3%
Contains more Mono. FatMonounsaturated fat +301.6%
Contains more Poly. FatPolyunsaturated fat +24.3%

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/171956/nutrients
  2. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175176/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.