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.
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +57.1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 108.2µg | 37.6µg | 128% |
| Vitamin B3 | 22.07mg | 2.513mg | 122% |
| Vitamin B6 | 1.038mg | 0.283mg | 58% |
| Vitamin B12 | 2.35µg | 1.05µg | 54% |
| Phosphorus | 333mg | 138mg | 28% |
| Protein | 29.15g | 22.83g | 13% |
| Potassium | 527mg | 244mg | 8% |
| Iron | 0.92mg | 0.49mg | 5% |
| Vitamin D | 82IU | 46IU | 5% |
| Vitamin D | 2µg | 1.2µg | 4% |
| Vitamin B2 | 0.137mg | 0.079mg | 4% |
| Vitamin B1 | 0.134mg | 0.088mg | 4% |
| Cholesterol | 47mg | 55mg | 3% |
| Vitamin E | 0.29mg | 0.81mg | 3% |
| Vitamin B5 | 0.334mg | 0.18mg | 3% |
| Folate | 2µg | 8µg | 2% |
| Choline | 77.6mg | 83.7mg | 1% |
| Polyunsaturated fat | 0.175g | 0.292g | 1% |
| Calories | 130kcal | 105kcal | 1% |
| Vitamin A | 22µg | 14µg | 1% |
| Sodium | 54mg | 78mg | 1% |
| Zinc | 0.45mg | 0.58mg | 1% |
| Copper | 0.043mg | 0.036mg | 1% |
| Calcium | 4mg | 14mg | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Fats | 0.59g | 0.86g | 0% |
| Magnesium | 42mg | 42mg | 0% |
| Manganese | 0.013mg | 0.02mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.02g | N/A | |
| Saturated fat | 0.205g | 0.168g | 0% |
| Monounsaturated fat | 0.138g | 0.124g | 0% |
| Tryptophan | 0.313mg | 0.256mg | 0% |
| Threonine | 1.224mg | 1.001mg | 0% |
| Isoleucine | 1.287mg | 1.052mg | 0% |
| Leucine | 2.27mg | 1.856mg | 0% |
| Lysine | 2.565mg | 2.097mg | 0% |
| Methionine | 0.827mg | 0.676mg | 0% |
| Phenylalanine | 1.091mg | 0.891mg | 0% |
| Valine | 1.438mg | 1.176mg | 0% |
| Histidine | 0.822mg | 0.672mg | 0% |
| Omega-3 - EPA | 0.015g | 0.004g | N/A |
| Omega-3 - DHA | 0.105g | 0.154g | N/A |
| Omega-3 - DPA | 0.005g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
86%
30%
Minerals Daily Need Coverage Score
88%
38%
Comparison summary
Which food is lower in Cholesterol?
Tuna is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Tuna contains less Sodium (difference - 24mg)
Which food is cheaper?
Tuna is cheaper (difference - $1.3)
Which food is richer in vitamins?
Tuna is relatively richer in vitamins
Which food is lower in Saturated fat?
Cod is lower in Saturated fat (difference - 0.037g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.