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Tuna salad vs Cod - In-Depth Nutrition Comparison

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Summary of differences between Tuna salad and Cod

  • Tuna salad has more Vitamin B3, Selenium, Copper, Vitamin B12 and Iron, however Cod is higher in Vitamin B5 and Vitamin B6.
  • Cod covers your daily need of Vitamin B5 3055% more than Tuna salad.
  • Tuna salad has 12 times more Saturated Fat than Cod. While Tuna salad has 1.544g of Saturated Fat, Cod has only 0.131g.

These are the specific foods used in this comparison Fish, tuna salad and Fish, cod, Atlantic, raw.

Infographic

Tuna salad vs Cod 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Cod
Contains more Iron +163.2%
Contains more Copper +417.9%
Contains more Zinc +24.4%
Contains more Potassium +132%
Contains more Magnesium +68.4%
Contains more Phosphorus +14%
Contains less Sodium -86.6%
Equal in Calcium - 16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 16% 14% 49% 16% 77% 53%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 5% 37% 23% 10% 13% 87% 8%
Contains more Iron +163.2%
Contains more Copper +417.9%
Contains more Zinc +24.4%
Contains more Potassium +132%
Contains more Magnesium +68.4%
Contains more Phosphorus +14%
Contains less Sodium -86.6%
Equal in Calcium - 16

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
:
6
Cod
Contains more Vitamin C +120%
Contains more Vitamin A +142.5%
Contains more Vitamin B3 +224.8%
Contains more Vitamin B12 +31.9%
Contains more Folate +14.3%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B5 +58746.2%
Contains more Vitamin B6 +202.5%
Equal in Vitamin B2 - 0.065
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 6% 0% 0% 8% 17% 126% 16% 19% 150% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 3% 13% 27% 19% 15% 39% 9180% 57% 114% 1% 6%
Contains more Vitamin C +120%
Contains more Vitamin A +142.5%
Contains more Vitamin B3 +224.8%
Contains more Vitamin B12 +31.9%
Contains more Folate +14.3%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B5 +58746.2%
Contains more Vitamin B6 +202.5%
Equal in Vitamin B2 - 0.065

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Tuna salad
790
Cod
Mineral Summary Score
33
Tuna salad
24
Cod

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 the food
Protein
96%
Tuna salad
107%
Cod
Carbohydrates
9%
Tuna salad
0%
Cod
Fats
43%
Tuna salad
3%
Cod

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna salad Cod
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna salad Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 30mg)
Which food contains less Sugars?
Tuna salad
Tuna salad contains less Sugars (difference - 0g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna salad Cod Opinion
Calories 187 82 Tuna salad
Protein 16.04 17.81 Cod
Fats 9.26 0.67 Tuna salad
Vitamin C 2.2 1 Tuna salad
Carbs 9.41 0 Tuna salad
Cholesterol 13 43 Tuna salad
Vitamin D 36 Cod
Iron 1 0.38 Tuna salad
Calcium 17 16 Tuna salad
Potassium 178 413 Cod
Magnesium 19 32 Cod
Sugars 0 Tuna salad
Fiber 0 0
Copper 0.145 0.028 Tuna salad
Zinc 0.56 0.45 Tuna salad
Starch
Phosphorus 178 203 Cod
Sodium 402 54 Cod
Vitamin A 97 40 Tuna salad
Vitamin E 0.64 Cod
Vitamin D 0.9 Cod
Vitamin B1 0.031 0.076 Cod
Vitamin B2 0.07 0.065 Tuna salad
Vitamin B3 6.7 2.063 Tuna salad
Vitamin B5 0.26 153 Cod
Vitamin B6 0.081 0.245 Cod
Vitamin B12 1.2 0.91 Tuna salad
Vitamin K 0.1 Cod
Folate 8 7 Tuna salad
Trans Fat
Saturated Fat 1.544 0.131 Cod
Monounsaturated Fat 2.887 0.094 Tuna salad
Polyunsaturated fat 4.122 0.231 Tuna salad
Tryptophan 0.18 0.199 Cod
Threonine 0.701 0.781 Cod
Isoleucine 0.739 0.821 Cod
Leucine 1.293 1.447 Cod
Lysine 1.457 1.635 Cod
Methionine 0.47 0.527 Cod
Phenylalanine 0.626 0.695 Cod
Valine 0.824 0.917 Cod
Histidine 0.467 0.524 Cod
Fructose

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 of the foods presented on this page can be found below.

  1. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.