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Cod vs. Tuna — In-Depth Nutrition Comparison

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What are the differences between Cod and Tuna?

  • Tuna is richer than Cod in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Potassium, Vitamin D, and Iron.
  • Tuna's daily need coverage for Selenium is 128% more.
  • Cod has 3 times more Vitamin E than Tuna. While Cod has 0.81mg of Vitamin E , Tuna has only 0.29mg.

We used Fish, cod, Atlantic, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this article.

Infographic

Cod vs Tuna infographic
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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
3
:
6
Tuna
Contains more Calcium +250%
Contains more Zinc +28.9%
Contains more Manganese +53.8%
Contains more Iron +87.8%
Contains more Phosphorus +141.3%
Contains more Potassium +116%
Contains less Sodium -30.8%
Contains more Copper +19.4%
Contains more Selenium +187.8%
Equal in Magnesium - 42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +250%
Contains more Zinc +28.9%
Contains more Manganese +53.8%
Contains more Iron +87.8%
Contains more Phosphorus +141.3%
Contains more Potassium +116%
Contains less Sodium -30.8%
Contains more Copper +19.4%
Contains more Selenium +187.8%
Equal in Magnesium - 42

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
3
:
8
Tuna
Contains more Vitamin E +179.3%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin A +38.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B2 +73.4%
Contains more Vitamin B3 +778.2%
Contains more Vitamin B5 +85.6%
Contains more Vitamin B6 +266.8%
Contains more Vitamin B12 +123.8%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin E +179.3%
Contains more Vitamin C +∞%
Contains more Folate +300%
Contains more Vitamin A +38.3%
Contains more Vitamin D +66.7%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B2 +73.4%
Contains more Vitamin B3 +778.2%
Contains more Vitamin B5 +85.6%
Contains more Vitamin B6 +266.8%
Contains more Vitamin B12 +123.8%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
2
:
2
Tuna
Contains more Fats +45.8%
Contains more Water +10.1%
Contains more Protein +27.7%
Contains more Other +228.2%
Equal in Water - 68.98
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +45.8%
Contains more Water +10.1%
Contains more Protein +27.7%
Contains more Other +228.2%
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
2
:
1
Tuna
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +66.9%
Contains more Monounsaturated Fat +11.3%
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +66.9%
Contains more Monounsaturated Fat +11.3%

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
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cod Tuna Opinion
Protein 22.83g 29.15g Tuna
Fats 0.86g 0.59g Cod
Calories 105kcal 130kcal Tuna
Calcium 14mg 4mg Cod
Iron 0.49mg 0.92mg Tuna
Magnesium 42mg 42mg
Phosphorus 138mg 333mg Tuna
Potassium 244mg 527mg Tuna
Sodium 78mg 54mg Tuna
Zinc 0.58mg 0.45mg Cod
Copper 0.036mg 0.043mg Tuna
Manganese 0.02mg 0.013mg Cod
Selenium 37.6µg 108.2µg Tuna
Vitamin A 47IU 65IU Tuna
Vitamin A RAE 14µg 22µg Tuna
Vitamin E 0.81mg 0.29mg Cod
Vitamin D 46IU 82IU Tuna
Vitamin D 1.2µg 2µg Tuna
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.134mg Tuna
Vitamin B2 0.079mg 0.137mg Tuna
Vitamin B3 2.513mg 22.07mg Tuna
Vitamin B5 0.18mg 0.334mg Tuna
Vitamin B6 0.283mg 1.038mg Tuna
Folate 8µg 2µg Cod
Vitamin B12 1.05µg 2.35µg Tuna
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.313mg Tuna
Threonine 1.001mg 1.224mg Tuna
Isoleucine 1.052mg 1.287mg Tuna
Leucine 1.856mg 2.27mg Tuna
Lysine 2.097mg 2.565mg Tuna
Methionine 0.676mg 0.827mg Tuna
Phenylalanine 0.891mg 1.091mg Tuna
Valine 1.176mg 1.438mg Tuna
Histidine 0.672mg 0.822mg Tuna
Cholesterol 55mg 47mg Tuna
Trans Fat 0.02g Cod
Saturated Fat 0.168g 0.205g Cod
Omega-3 - DHA 0.154g 0.105g Cod
Omega-3 - EPA 0.004g 0.015g Tuna
Omega-3 - DPA 0.013g 0.005g Cod
Monounsaturated Fat 0.124g 0.138g Tuna
Polyunsaturated fat 0.292g 0.175g Cod
Omega-6 - Eicosadienoic acid 0.002g 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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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
30%
Cod
92%
Tuna
Minerals Daily Need Coverage Score
38%
Cod
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 8mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.3)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.037g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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. 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.