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  6. Tuna vs. Cod

Tuna vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between tuna and cod?

  • Tuna is richer in selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, iron, vitamin D* and vitamin B2, yet cod is richer in vitamin B5.
  • Cod's daily need coverage for vitamin B5 is 3053% higher.
  • Tuna has 11 times more vitamin B3 than cod. Tuna has 22.07mg of vitamin B3, while cod has 2.063mg.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna
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
2
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 MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +142.1%
Contains more CopperCopper +53.6%
Contains more PhosphorusPhosphorus +64%
Contains more SeleniumSelenium +226.9%
Contains more CalciumCalcium +300%
Contains more ManganeseManganese +15.4%
~equal in Zinc ~0.45mg
~equal in Sodium ~54mg

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
Tuna
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Cod
Cod
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 14% 4% 13% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
Contains more Vitamin DVitamin D +122.2%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B2Vitamin B2 +110.8%
Contains more Vitamin B3Vitamin B3 +969.8%
Contains more Vitamin B6Vitamin B6 +323.7%
Contains more Vitamin B12Vitamin B12 +158.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +120.7%
Contains more Vitamin B5Vitamin B5 +45708.4%
Contains more FolateFolate +250%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Tuna Cod DV% diff.
Vitamin B5 0.334mg 153mg 3053%
Selenium 108.2µg 33.1µg 137%
Vitamin B3 22.07mg 2.063mg 125%
Vitamin B6 1.038mg 0.245mg 61%
Vitamin B12 2.35µg 0.91µg 60%
Protein 29.15g 17.81g 23%
Phosphorus 333mg 203mg 19%
Iron 0.92mg 0.38mg 7%
Vitamin D* 82 IU 36 IU 6%
Vitamin D 2µg 0.9µg 6%
Vitamin B2 0.137mg 0.065mg 6%
Vitamin B1 0.134mg 0.076mg 5%
Potassium 527mg 413mg 3%
Calories 130kcal 82kcal 2%
Magnesium 42mg 32mg 2%
Copper 0.043mg 0.028mg 2%
Vitamin E 0.29mg 0.64mg 2%
Choline 77.6mg 65.2mg 2%
Vitamin C 0mg 1mg 1%
Cholesterol 47mg 43mg 1%
Calcium 4mg 16mg 1%
Vitamin A 22µg 12µg 1%
Folate 2µg 7µg 1%
Protein per 100 calories 22g 22g N/A
Calories per 10 g protein 45kcal 46kcal N/A
Weight per 100 calories 77g 122g N/A
Fats 0.59g 0.67g 0%
Zinc 0.45mg 0.45mg 0%
Sodium 54mg 54mg 0%
Manganese 0.013mg 0.015mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g N/A
Saturated fat 0.205g 0.131g 0%
Monounsaturated fat 0.138g 0.094g 0%
Polyunsaturated fat 0.175g 0.231g 0%
Tryptophan 0.313mg 0.199mg 0%
Threonine 1.224mg 0.781mg 0%
Isoleucine 1.287mg 0.821mg 0%
Leucine 2.27mg 1.447mg 0%
Lysine 2.565mg 1.635mg 0%
Methionine 0.827mg 0.527mg 0%
Phenylalanine 1.091mg 0.695mg 0%
Valine 1.438mg 0.917mg 0%
Histidine 0.822mg 0.524mg 0%
Omega-3 - EPA 0.015g 0.064g N/A
Omega-3 - DHA 0.105g 0.12g N/A
Omega-3 - DPA 0.005g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +63.7%
Contains more OtherOther +326.7%
Contains more FatsFats +13.6%
Contains more WaterWater +17.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
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% 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 +46.8%
Contains less Sat. FatSaturated fat -36.1%
Contains more Poly. FatPolyunsaturated fat +32%

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/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.