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  6. Tuna salad vs. Cod

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 for 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" 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +163.2%
Contains more CopperCopper +417.9%
Contains more ZincZinc +24.4%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +24.5%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +132%
Contains more PhosphorusPhosphorus +14%
Contains less SodiumSodium -86.6%
~equal in Calcium ~16mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Contains more Vitamin CVitamin C +120%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more Vitamin B12Vitamin B12 +31.9%
Contains more FolateFolate +14.3%
Contains more Vitamin B1Vitamin B1 +145.2%
Contains more Vitamin B5Vitamin B5 +58746.2%
Contains more Vitamin B6Vitamin B6 +202.5%
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Tuna salad Cod DV% diff.
Vitamin B5 0.26mg 153mg 3055%
Vitamin B3 6.7mg 2.063mg 29%
Polyunsaturated fat 4.122g 0.231g 26%
Sodium 402mg 54mg 15%
Selenium 41.2µg 33.1µg 15%
Fats 9.26g 0.67g 13%
Copper 0.145mg 0.028mg 13%
Vitamin B6 0.081mg 0.245mg 13%
Vitamin B12 1.2µg 0.91µg 12%
Choline 65.2mg 12%
Cholesterol 13mg 43mg 10%
Iron 1mg 0.38mg 8%
Potassium 178mg 413mg 7%
Monounsaturated fat 2.887g 0.094g 7%
Saturated fat 1.544g 0.131g 6%
Calories 187kcal 82kcal 5%
Vitamin D 36 IU 5%
Vitamin D 0.9µg 5%
Protein 16.04g 17.81g 4%
Phosphorus 178mg 203mg 4%
Vitamin E 0.64mg 4%
Vitamin B1 0.031mg 0.076mg 4%
Carbs 9.41g 0g 3%
Magnesium 19mg 32mg 3%
Vitamin C 2.2mg 1mg 1%
Zinc 0.56mg 0.45mg 1%
Vitamin A 24µg 12µg 1%
Manganese 0.04mg 0.015mg 1%
Net carbs 9.41g 0g N/A
Calcium 17mg 16mg 0%
Vitamin B2 0.07mg 0.065mg 0%
Vitamin K 0.1µg 0%
Folate 8µg 7µg 0%
Tryptophan 0.18mg 0.199mg 0%
Threonine 0.701mg 0.781mg 0%
Isoleucine 0.739mg 0.821mg 0%
Leucine 1.293mg 1.447mg 0%
Lysine 1.457mg 1.635mg 0%
Methionine 0.47mg 0.527mg 0%
Phenylalanine 0.626mg 0.695mg 0%
Valine 0.824mg 0.917mg 0%
Histidine 0.467mg 0.524mg 0%
Omega-3 - EPA 0.014g 0.064g N/A
Omega-3 - DHA 0.055g 0.12g N/A
Omega-3 - DPA 0.01g 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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +1282.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +610%
Contains more ProteinProtein +11%
Contains more WaterWater +28.6%

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% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +2971.3%
Contains more Poly. FatPolyunsaturated fat +1684.4%
Contains less Sat. FatSaturated fat -91.5%

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/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.