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Tuna vs Cod - In-Depth Nutrition Comparison

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Summary of differences between Tuna and Cod

  • Tuna has more Vitamin B12, Vitamin A RAE, Vitamin B3, Selenium, Vitamin B6, Vitamin B2, Phosphorus, Vitamin B1, and Iron, however Cod is higher in Vitamin B5.
  • Cod covers your daily need of Vitamin B5 3033% more than Tuna.
  • Tuna has 63 times more Vitamin A RAE than Cod. While Tuna has 757µg of Vitamin A RAE, Cod has only 12µg.

These are the specific foods used in this comparison Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, cod, Atlantic, raw.

Infographic

Tuna 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
Tuna
Tuna
6
:
2
Cod
Cod
Contains more Iron +244.7%
Contains more Magnesium +100%
Contains more Phosphorus +60.6%
Contains more Zinc +71.1%
Contains more Copper +292.9%
Contains more Calcium +60%
Contains more Potassium +27.9%
Equal in Sodium - 54
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Iron +244.7%
Contains more Magnesium +100%
Contains more Phosphorus +60.6%
Contains more Zinc +71.1%
Contains more Copper +292.9%
Contains more Calcium +60%
Contains more Potassium +27.9%
Equal in Sodium - 54

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
Tuna
Tuna
6
:
6
Cod
Cod
Contains more Vitamin A +6200%
Contains more Vitamin B1 +265.8%
Contains more Vitamin B2 +370.8%
Contains more Vitamin B3 +410.9%
Contains more Vitamin B6 +114.3%
Contains more Vitamin B12 +1095.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11067.9%
Contains more Folate +250%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Cod
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 +6200%
Contains more Vitamin B1 +265.8%
Contains more Vitamin B2 +370.8%
Contains more Vitamin B3 +410.9%
Contains more Vitamin B6 +114.3%
Contains more Vitamin B12 +1095.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11067.9%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
1
Cod
Cod
Contains more Protein +67.9%
Contains more Fats +837.3%
Contains more Other +1473.3%
Contains more Water +37.5%
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +67.9%
Contains more Fats +837.3%
Contains more Other +1473.3%
Contains more Water +37.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +2084%
Contains more Polyunsaturated fat +698.3%
Contains less Saturated Fat -91.9%
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +2084%
Contains more Polyunsaturated fat +698.3%
Contains less Saturated Fat -91.9%

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 Cod
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Cod Opinion
Protein 29.91g 17.81g Tuna
Fats 6.28g 0.67g Tuna
Calories 184kcal 82kcal Tuna
Calcium 10mg 16mg Cod
Iron 1.31mg 0.38mg Tuna
Magnesium 64mg 32mg Tuna
Phosphorus 326mg 203mg Tuna
Potassium 323mg 413mg Cod
Sodium 50mg 54mg Tuna
Zinc 0.77mg 0.45mg Tuna
Copper 0.11mg 0.028mg Tuna
Vitamin A 2520IU 40IU Tuna
Vitamin A RAE 757µg 12µg Tuna
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0.278mg 0.076mg Tuna
Vitamin B2 0.306mg 0.065mg Tuna
Vitamin B3 10.54mg 2.063mg Tuna
Vitamin B5 1.37mg 153mg Cod
Vitamin B6 0.525mg 0.245mg Tuna
Folate 2µg 7µg Cod
Vitamin B12 10.88µg 0.91µg Tuna
Vitamin K 0.1µg Cod
Tryptophan 0.335mg 0.199mg Tuna
Threonine 1.311mg 0.781mg Tuna
Isoleucine 1.378mg 0.821mg Tuna
Leucine 2.431mg 1.447mg Tuna
Lysine 2.747mg 1.635mg Tuna
Methionine 0.885mg 0.527mg Tuna
Phenylalanine 1.168mg 0.695mg Tuna
Valine 1.541mg 0.917mg Tuna
Histidine 0.88mg 0.524mg Tuna
Cholesterol 49mg 43mg Cod
Saturated Fat 1.612g 0.131g Cod
Omega-3 - DHA 1.141g 0.12g Tuna
Omega-3 - EPA 0.363g 0.064g Tuna
Omega-3 - DPA 0.16g 0.01g Tuna
Monounsaturated Fat 2.053g 0.094g Tuna
Polyunsaturated fat 1.844g 0.231g Tuna

Which food is preferable for your diet?

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

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
171%
Tuna
790%
Cod
Minerals Daily Need Coverage Score
41%
Tuna
24%
Cod

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.481g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.