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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
4
:
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%
Equal in Calcium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
6
:
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
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 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

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 salad
Lower in Sugar ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal
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
Starch g g
Fructose g g
Sugar 0g g Tuna salad
Fiber 0g 0g
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
Vitamin A 40IU 97IU Tuna salad
Vitamin E 0.64mg mg Cod
Vitamin D 36IU IU Cod
Vitamin D 0.9µg µg 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 µg 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
Trans Fat g g
Saturated Fat 0.131g 1.544g 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

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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
29
Tuna salad
Mineral Summary Score
24
Cod
33
Tuna salad

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
96%
Tuna salad
Carbohydrates
0%
Cod
9%
Tuna salad
Fats
3%
Cod
43%
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 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 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 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.