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  6. Tuna salad vs. Cod

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

Tuna salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
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%
~equal in Zinc ~0.58mg
~equal in Selenium ~37.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Cod
Cod
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
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%
~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient Tuna salad Cod 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Cod
Cod
2
23% 76%
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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Cod
Cod
1
29% 21% 50%
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%

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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. 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/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.