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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
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
:
4
Cod
Contains more Iron +163.2%
Contains more Zinc +24.4%
Contains more Copper +417.9%
Contains more Magnesium +68.4%
Contains more Phosphorus +14%
Contains more Potassium +132%
Contains less Sodium -86.6%
Equal in Calcium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +163.2%
Contains more Zinc +24.4%
Contains more Copper +417.9%
Contains more Magnesium +68.4%
Contains more Phosphorus +14%
Contains more Potassium +132%
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 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%
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 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%
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%
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%
Contains more Vitamin B1 +145.2%
Contains more Vitamin B5 +58746.2%
Contains more Vitamin B6 +202.5%
Equal in Vitamin B2 - 0.065

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Cod
Contains more Fats +1282.1%
Contains more Carbs +∞%
Contains more Other +610%
Contains more Protein +11%
Contains more Water +28.6%
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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Fats +1282.1%
Contains more Carbs +∞%
Contains more Other +610%
Contains more Protein +11%
Contains more Water +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Cod
Contains more Monounsaturated Fat +2971.3%
Contains more Polyunsaturated fat +1684.4%
Contains less Saturated Fat -91.5%
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +2971.3%
Contains more Polyunsaturated fat +1684.4%
Contains less Saturated Fat -91.5%

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.
Tuna salad Cod
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 Tuna salad Cod Opinion
Net carbs 9.41g 0g Tuna salad
Protein 16.04g 17.81g Cod
Fats 9.26g 0.67g Tuna salad
Carbs 9.41g 0g Tuna salad
Calories 187kcal 82kcal Tuna salad
Calcium 17mg 16mg Tuna salad
Iron 1mg 0.38mg Tuna salad
Magnesium 19mg 32mg Cod
Phosphorus 178mg 203mg Cod
Potassium 178mg 413mg Cod
Sodium 402mg 54mg Cod
Zinc 0.56mg 0.45mg Tuna salad
Copper 0.145mg 0.028mg Tuna salad
Vitamin A 97IU 40IU Tuna salad
Vitamin A RAE 24µg 12µg Tuna salad
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 2.2mg 1mg Tuna salad
Vitamin B1 0.031mg 0.076mg Cod
Vitamin B2 0.07mg 0.065mg Tuna salad
Vitamin B3 6.7mg 2.063mg Tuna salad
Vitamin B5 0.26mg 153mg Cod
Vitamin B6 0.081mg 0.245mg Cod
Folate 8µg 7µg Tuna salad
Vitamin B12 1.2µg 0.91µg Tuna salad
Vitamin K 0.1µg Cod
Tryptophan 0.18mg 0.199mg Cod
Threonine 0.701mg 0.781mg Cod
Isoleucine 0.739mg 0.821mg Cod
Leucine 1.293mg 1.447mg Cod
Lysine 1.457mg 1.635mg Cod
Methionine 0.47mg 0.527mg Cod
Phenylalanine 0.626mg 0.695mg Cod
Valine 0.824mg 0.917mg Cod
Histidine 0.467mg 0.524mg Cod
Cholesterol 13mg 43mg Tuna salad
Saturated Fat 1.544g 0.131g Cod
Omega-3 - DHA 0.055g 0.12g Cod
Omega-3 - EPA 0.014g 0.064g Cod
Omega-3 - DPA 0.01g Cod
Monounsaturated Fat 2.887g 0.094g Tuna salad
Polyunsaturated fat 4.122g 0.231g Tuna salad

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
29%
Tuna salad
790%
Cod
Minerals Daily Need Coverage Score
33%
Tuna salad
24%
Cod

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. 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.