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Tuna vs. Cod — In-Depth Nutrition Comparison

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What are the differences between Tuna and Cod?

  • Tuna is richer than Cod in Selenium, Vitamin B3, Vitamin B6, Vitamin B12, Phosphorus, Potassium, Vitamin D, and Iron.
  • Tuna's daily need coverage for Selenium is 128% more.
  • Tuna has 9 times more Vitamin B3 than Cod. While Tuna has 22.07mg of Vitamin B3, Cod has only 2.513mg.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat types in this article.

Infographic

Tuna 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
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 PotassiumPotassium +116%
Contains more IronIron +87.8%
Contains more CopperCopper +19.4%
Contains more PhosphorusPhosphorus +141.3%
Contains less SodiumSodium -30.8%
Contains more SeleniumSelenium +187.8%
Contains more CalciumCalcium +250%
Contains more ZincZinc +28.9%
Contains more ManganeseManganese +53.8%
~equal in Magnesium ~42mg

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.
Tuna
8
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 0% 3.9% 5.8% 60% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Cod
Cod
3
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% 2.8% 16% 36% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +38.3%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin B1Vitamin B1 +52.3%
Contains more Vitamin B2Vitamin B2 +73.4%
Contains more Vitamin B3Vitamin B3 +778.2%
Contains more Vitamin B5Vitamin B5 +85.6%
Contains more Vitamin B6Vitamin B6 +266.8%
Contains more Vitamin B12Vitamin B12 +123.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +179.3%
Contains more FolateFolate +300%
~equal in Vitamin K ~0.1µg
~equal in Choline ~83.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 ProteinProtein +27.7%
Contains more OtherOther +228.2%
Contains more FatsFats +45.8%
Contains more WaterWater +10.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
40% 27% 34%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Cod
Cod
2
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 +11.3%
Contains less Sat. FatSaturated Fat -18%
Contains more Poly. FatPolyunsaturated fat +66.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Cod
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tuna Cod Opinion
Calories 130kcal 105kcal Tuna
Protein 29.15g 22.83g Tuna
Fats 0.59g 0.86g Cod
Vitamin C 0mg 1mg Cod
Cholesterol 47mg 55mg Tuna
Vitamin D 82IU 46IU Tuna
Magnesium 42mg 42mg
Calcium 4mg 14mg Cod
Potassium 527mg 244mg Tuna
Iron 0.92mg 0.49mg Tuna
Copper 0.043mg 0.036mg Tuna
Zinc 0.45mg 0.58mg Cod
Phosphorus 333mg 138mg Tuna
Sodium 54mg 78mg Tuna
Vitamin A 65IU 47IU Tuna
Vitamin A 22µg 14µg Tuna
Vitamin E 0.29mg 0.81mg Cod
Vitamin D 2µg 1.2µg Tuna
Manganese 0.013mg 0.02mg Cod
Selenium 108.2µg 37.6µg Tuna
Vitamin B1 0.134mg 0.088mg Tuna
Vitamin B2 0.137mg 0.079mg Tuna
Vitamin B3 22.07mg 2.513mg Tuna
Vitamin B5 0.334mg 0.18mg Tuna
Vitamin B6 1.038mg 0.283mg Tuna
Vitamin B12 2.35µg 1.05µg Tuna
Vitamin K 0.1µg 0.1µg
Folate 2µg 8µg Cod
Trans Fat 0.02g Cod
Choline 77.6mg 83.7mg Cod
Saturated Fat 0.205g 0.168g Cod
Monounsaturated Fat 0.138g 0.124g Tuna
Polyunsaturated fat 0.175g 0.292g Cod
Tryptophan 0.313mg 0.256mg Tuna
Threonine 1.224mg 1.001mg Tuna
Isoleucine 1.287mg 1.052mg Tuna
Leucine 2.27mg 1.856mg Tuna
Lysine 2.565mg 2.097mg Tuna
Methionine 0.827mg 0.676mg Tuna
Phenylalanine 1.091mg 0.891mg Tuna
Valine 1.438mg 1.176mg Tuna
Histidine 0.822mg 0.672mg Tuna
Omega-3 - EPA 0.015g 0.004g Tuna
Omega-3 - DHA 0.105g 0.154g Cod
Omega-3 - DPA 0.005g 0.013g Cod
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
88%
Tuna
31%
Cod
Minerals Daily Need Coverage Score
88%
Tuna
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 24mg)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $1.3)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.037g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.