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Cod vs Tuna - In-Depth Nutrition Comparison

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Summary of differences between Cod and Tuna

  • Cod has more Vitamin B5, however Tuna is higher in Vitamin B12, Vitamin A RAE, Vitamin B3, Selenium, Vitamin B6, Vitamin B2, Phosphorus, Vitamin B1, and Iron.
  • Cod covers your daily need of Vitamin B5 3033% more than Tuna.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Fish, tuna, fresh, bluefin, cooked, dry heat.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
2
:
6
Tuna
Contains more Calcium +60%
Contains more Potassium +27.9%
Contains more Iron +244.7%
Contains more Magnesium +100%
Contains more Phosphorus +60.6%
Contains more Zinc +71.1%
Contains more Copper +292.9%
Equal in Sodium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Contains more Calcium +60%
Contains more Potassium +27.9%
Contains more Iron +244.7%
Contains more Magnesium +100%
Contains more Phosphorus +60.6%
Contains more Zinc +71.1%
Contains more Copper +292.9%
Equal in Sodium - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
6
:
6
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11067.9%
Contains more Folate +250%
Contains more Vitamin A +6200%
Contains more Vitamin B1 +265.8%
Contains more Vitamin B2 +370.8%
Contains more Vitamin B3 +410.9%
Contains more Vitamin B6 +114.3%
Contains more Vitamin B12 +1095.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11067.9%
Contains more Folate +250%
Contains more Vitamin A +6200%
Contains more Vitamin B1 +265.8%
Contains more Vitamin B2 +370.8%
Contains more Vitamin B3 +410.9%
Contains more Vitamin B6 +114.3%
Contains more Vitamin B12 +1095.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod Tuna
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Tuna Opinion
Net carbs 0g 0g
Protein 17.81g 29.91g Tuna
Fats 0.67g 6.28g Tuna
Carbs 0g 0g
Calories 82kcal 184kcal Tuna
Starch g g
Fructose g g
Sugar 0g g Tuna
Fiber 0g 0g
Calcium 16mg 10mg Cod
Iron 0.38mg 1.31mg Tuna
Magnesium 32mg 64mg Tuna
Phosphorus 203mg 326mg Tuna
Potassium 413mg 323mg Cod
Sodium 54mg 50mg Tuna
Zinc 0.45mg 0.77mg Tuna
Copper 0.028mg 0.11mg Tuna
Vitamin A 40IU 2520IU Tuna
Vitamin E 0.64mg mg Cod
Vitamin D 36IU IU Cod
Vitamin D 0.9µg µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.278mg Tuna
Vitamin B2 0.065mg 0.306mg Tuna
Vitamin B3 2.063mg 10.54mg Tuna
Vitamin B5 153mg 1.37mg Cod
Vitamin B6 0.245mg 0.525mg Tuna
Folate 7µg 2µg Cod
Vitamin B12 0.91µg 10.88µg Tuna
Vitamin K 0.1µg µg Cod
Tryptophan 0.199mg 0.335mg Tuna
Threonine 0.781mg 1.311mg Tuna
Isoleucine 0.821mg 1.378mg Tuna
Leucine 1.447mg 2.431mg Tuna
Lysine 1.635mg 2.747mg Tuna
Methionine 0.527mg 0.885mg Tuna
Phenylalanine 0.695mg 1.168mg Tuna
Valine 0.917mg 1.541mg Tuna
Histidine 0.524mg 0.88mg Tuna
Cholesterol 43mg 49mg Cod
Trans Fat g g
Saturated Fat 0.131g 1.612g Cod
Monounsaturated Fat 0.094g 2.053g Tuna
Polyunsaturated fat 0.231g 1.844g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
790
Cod
171
Tuna
Mineral Summary Score
24
Cod
41
Tuna

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
107%
Cod
179%
Tuna
Carbohydrates
0%
Cod
0%
Tuna
Fats
3%
Cod
29%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.481g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/173707/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.