Tuna salad vs. Cod — In-Depth Nutrition Comparison
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The main differences between tuna salad and cod
- Tuna salad is richer in vitamin B3, copper, selenium, iron, vitamin B12, and phosphorus, yet cod is richer in vitamin B6.
- Daily need coverage for vitamin B3 for tuna salad is 26% higher.
- Tuna salad contains 9 times more saturated fat than cod. Tuna salad contains 1.544g of saturated fat, while cod contains 0.168g.
Food types used in this article are Fish, tuna salad and Fish, cod, Atlantic, cooked, dry heat.
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.
| Contains more CalciumCalcium | +21.4% |
| Contains more IronIron | +104.1% |
| Contains more CopperCopper | +302.8% |
| Contains more PhosphorusPhosphorus | +29% |
| Contains more ManganeseManganese | +100% |
| Contains more MagnesiumMagnesium | +121.1% |
| Contains more PotassiumPotassium | +37.1% |
| Contains less SodiumSodium | -80.6% |
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.
| Contains more Vitamin CVitamin C | +120% |
| Contains more Vitamin AVitamin A | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +166.6% |
| Contains more Vitamin B5Vitamin B5 | +44.4% |
| Contains more Vitamin B12Vitamin B12 | +14.3% |
| Contains more Vitamin B1Vitamin B1 | +183.9% |
| Contains more Vitamin B2Vitamin B2 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +249.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
Protein:
22.83 g
Fats:
0.86 g
Carbs:
0 g
Water:
75.92 g
Other:
0.39 g
| Contains more FatsFats | +976.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +446.2% |
| Contains more ProteinProtein | +42.3% |
| Contains more WaterWater | +20.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
Saturated fat:
Sat. Fat
0.168 g
Monounsaturated fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.292 g
| Contains more Mono. FatMonounsaturated fat | +2228.2% |
| Contains more Poly. FatPolyunsaturated fat | +1311.6% |
| Contains less Sat. FatSaturated fat | -89.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B3 | 6.7mg | 2.513mg | 26% |
| Polyunsaturated fat | 4.122g | 0.292g | 26% |
| Vitamin B6 | 0.081mg | 0.283mg | 16% |
| Choline | 83.7mg | 15% | |
| Protein | 16.04g | 22.83g | 14% |
| Cholesterol | 13mg | 55mg | 14% |
| Sodium | 402mg | 78mg | 14% |
| Fats | 9.26g | 0.86g | 13% |
| Copper | 0.145mg | 0.036mg | 12% |
| Selenium | 41.2µg | 37.6µg | 7% |
| Monounsaturated fat | 2.887g | 0.124g | 7% |
| Saturated fat | 1.544g | 0.168g | 6% |
| Iron | 1mg | 0.49mg | 6% |
| Phosphorus | 178mg | 138mg | 6% |
| Vitamin D | 46IU | 6% | |
| Vitamin B12 | 1.2µg | 1.05µg | 6% |
| Vitamin D | 1.2µg | 6% | |
| Magnesium | 19mg | 42mg | 5% |
| Vitamin E | 0.81mg | 5% | |
| Vitamin B1 | 0.031mg | 0.088mg | 5% |
| Calories | 187kcal | 105kcal | 4% |
| Carbs | 9.41g | 0g | 3% |
| Potassium | 178mg | 244mg | 2% |
| Vitamin B5 | 0.26mg | 0.18mg | 2% |
| Vitamin B2 | 0.07mg | 0.079mg | 1% |
| Manganese | 0.04mg | 0.02mg | 1% |
| Vitamin A | 24µg | 14µg | 1% |
| Vitamin C | 2.2mg | 1mg | 1% |
| Net carbs | 9.41g | 0g | N/A |
| Calcium | 17mg | 14mg | 0% |
| Zinc | 0.56mg | 0.58mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Folate | 8µg | 8µg | 0% |
| Tryptophan | 0.18mg | 0.256mg | 0% |
| Threonine | 0.701mg | 1.001mg | 0% |
| Isoleucine | 0.739mg | 1.052mg | 0% |
| Leucine | 1.293mg | 1.856mg | 0% |
| Lysine | 1.457mg | 2.097mg | 0% |
| Methionine | 0.47mg | 0.676mg | 0% |
| Phenylalanine | 0.626mg | 0.891mg | 0% |
| Valine | 0.824mg | 1.176mg | 0% |
| Histidine | 0.467mg | 0.672mg | 0% |
| Omega-3 - EPA | 0.014g | 0.004g | N/A |
| Omega-3 - DHA | 0.055g | 0.154g | N/A |
| Omega-3 - DPA | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
30%
Minerals Daily Need Coverage Score
49%
38%
Comparison summary
Which food is lower in Cholesterol?
Tuna salad is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad is cheaper (difference - $1.3)
Which food is richer in minerals?
Tuna salad is relatively richer in minerals
Which food contains less Sodium?
Cod contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 1.376g)
Which food is richer in vitamins?
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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.