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  6. Tilefish vs. Cod

Tilefish vs. Cod — In-Depth Nutrition Comparison

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How are Tilefish and Cod different?

  • Tilefish has more Vitamin B12, Selenium, Phosphorus, Vitamin B5, Vitamin B2, Potassium, Vitamin B3, Monounsaturated Fat, and Polyunsaturated fat than Cod.
  • Daily need coverage for Vitamin B12 from Tilefish is 60% higher.
  • Tilefish contains 11 times more Monounsaturated Fat than Cod. While Tilefish contains 1.332g of Monounsaturated Fat, Cod contains only 0.124g.

Fish, tilefish, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Tilefish vs Cod 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.
Tilefish
Tilefish
6
:
4
Cod
Cod
Contains more Calcium +85.7%
Contains more Phosphorus +71%
Contains more Potassium +109.8%
Contains less Sodium -24.4%
Contains more Copper +44.4%
Contains more Selenium +37%
Contains more Iron +58.1%
Contains more Magnesium +27.3%
Contains more Manganese +33.3%
Equal in Zinc - 0.58
Tilefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +85.7%
Contains more Phosphorus +71%
Contains more Potassium +109.8%
Contains less Sodium -24.4%
Contains more Copper +44.4%
Contains more Selenium +37%
Contains more Iron +58.1%
Contains more Magnesium +27.3%
Contains more Manganese +33.3%
Equal in Zinc - 0.58

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.
Tilefish
Tilefish
8
:
4
Cod
Cod
Contains more Vitamin A +46.8%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B2 +140.5%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +383.3%
Contains more Folate +112.5%
Contains more Vitamin B12 +138.1%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.283
Tilefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0%
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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +46.8%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B2 +140.5%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +383.3%
Contains more Folate +112.5%
Contains more Vitamin B12 +138.1%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.283

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilefish
Tilefish
3
:
1
Cod
Cod
Contains more Fats +445.3%
Contains more Other +48.7%
Equal in Protein - 22.83
Equal in Water - 75.92
Tilefish
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +445.3%
Contains more Other +48.7%
Equal in Protein - 22.83
Equal in Water - 75.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilefish
Tilefish
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +974.2%
Contains more Polyunsaturated fat +326.7%
Contains less Saturated Fat -80.6%
Tilefish
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +974.2%
Contains more Polyunsaturated fat +326.7%
Contains less Saturated Fat -80.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilefish Cod
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tilefish Cod Opinion
Protein 24.49g 22.83g Tilefish
Fats 4.69g 0.86g Tilefish
Calories 147kcal 105kcal Tilefish
Calcium 26mg 14mg Tilefish
Iron 0.31mg 0.49mg Cod
Magnesium 33mg 42mg Cod
Phosphorus 236mg 138mg Tilefish
Potassium 512mg 244mg Tilefish
Sodium 59mg 78mg Tilefish
Zinc 0.53mg 0.58mg Cod
Copper 0.052mg 0.036mg Tilefish
Manganese 0.015mg 0.02mg Cod
Selenium 51.5µg 37.6µg Tilefish
Vitamin A 69IU 47IU Tilefish
Vitamin A RAE 21µg 14µg Tilefish
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.14mg 0.088mg Tilefish
Vitamin B2 0.19mg 0.079mg Tilefish
Vitamin B3 3.5mg 2.513mg Tilefish
Vitamin B5 0.87mg 0.18mg Tilefish
Vitamin B6 0.3mg 0.283mg Tilefish
Folate 17µg 8µg Tilefish
Vitamin B12 2.5µg 1.05µg Tilefish
Vitamin K 0.1µg Cod
Tryptophan 0.274mg 0.256mg Tilefish
Threonine 1.074mg 1.001mg Tilefish
Isoleucine 1.128mg 1.052mg Tilefish
Leucine 1.99mg 1.856mg Tilefish
Lysine 2.249mg 2.097mg Tilefish
Methionine 0.725mg 0.676mg Tilefish
Phenylalanine 0.956mg 0.891mg Tilefish
Valine 1.262mg 1.176mg Tilefish
Histidine 0.721mg 0.672mg Tilefish
Cholesterol 64mg 55mg Cod
Saturated Fat 0.868g 0.168g Cod
Omega-3 - DHA 0.733g 0.154g Tilefish
Omega-3 - EPA 0.172g 0.004g Tilefish
Omega-3 - DPA 0.143g 0.013g Tilefish
Monounsaturated Fat 1.332g 0.124g Tilefish
Polyunsaturated fat 1.246g 0.292g Tilefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilefish Cod
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
50%
Tilefish
30%
Cod
Minerals Daily Need Coverage Score
51%
Tilefish
38%
Cod

Comparison summary

Which food is lower in Sugar?
Tilefish
Tilefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tilefish
Tilefish contains less Sodium (difference - 19mg)
Which food is cheaper?
Tilefish
Tilefish is cheaper (difference - $1.3)
Which food is richer in vitamins?
Tilefish
Tilefish is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.7g)
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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.