Cod vs. Tilapia — In-Depth Nutrition Comparison

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How are cod and tilapia different?

Cod is richer in vitamin B6 and choline, while tilapia is higher in vitamin B12, selenium, vitamin B3, vitamin D*, vitamin B5, and phosphorus.
Tilapia covers your daily need for vitamin B12, 34% more than cod.
Cod contains 2 times more vitamin B6 than tilapia. Cod contains 0.283mg of vitamin B6, while tilapia contains 0.123mg.
Cod is lower in saturated fat.

Fish, cod, Atlantic, cooked, dry heat and Fish, tilapia, cooked, dry heat types were used 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.

Cod

Tilapia

Contains more MagnesiumMagnesium	+23.5%
Contains more ZincZinc	+41.5%

Contains more PotassiumPotassium	+55.7%
Contains more IronIron	+40.8%
Contains more CopperCopper	+108.3%
Contains more PhosphorusPhosphorus	+47.8%
Contains less SodiumSodium	-28.2%
Contains more ManganeseManganese	+85%
Contains more SeleniumSelenium	+44.7%

~equal in Calcium ~14mg

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.

Cod

Tilapia

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B6Vitamin B6	+130.1%
Contains more FolateFolate	+33.3%

Contains more Vitamin DVitamin D	+208.3%
Contains more Vitamin B3Vitamin B3	+88.8%
Contains more Vitamin B5Vitamin B5	+268.9%
Contains more Vitamin B12Vitamin B12	+77.1%
Contains more Vitamin KVitamin K	+800%

~equal in Vitamin E ~0.79mg

~equal in Vitamin B1 ~0.093mg

~equal in Vitamin B2 ~0.073mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.05µg	1.86µg	34%
Selenium	37.6µg	54.4µg	31%
Vitamin B3	2.513mg	4.745mg	14%
Vitamin D*	46 IU	150 IU	13%
Vitamin D	1.2µg	3.7µg	13%
Vitamin B6	0.283mg	0.123mg	12%
Vitamin B5	0.18mg	0.664mg	10%
Phosphorus	138mg	204mg	9%
Protein	22.83g	26.15g	7%
Choline	83.7mg	51.3mg	6%
Potassium	244mg	380mg	4%
Copper	0.036mg	0.075mg	4%
Saturated fat	0.168g	0.94g	4%
Fats	0.86g	2.65g	3%
Iron	0.49mg	0.69mg	3%
Magnesium	42mg	34mg	2%
Zinc	0.58mg	0.41mg	2%
Vitamin A	14µg	0µg	2%
Monounsaturated fat	0.124g	0.955g	2%
Polyunsaturated fat	0.292g	0.6g	2%
Calories	105kcal	128kcal	1%
Vitamin C	1mg	0mg	1%
Cholesterol	55mg	57mg	1%
Sodium	78mg	56mg	1%
Manganese	0.02mg	0.037mg	1%
Vitamin K	0.1µg	0.9µg	1%
Folate	8µg	6µg	1%
Protein per 100 calories	22g	20g	N/A
Calories per 10 g protein	46kcal	49kcal	N/A
Weight per 100 calories	95g	78g	N/A
Unsaturated / Saturated Fat ratio	2.5	1.7	N/A
Calcium	14mg	14mg	0%
Vitamin E	0.81mg	0.79mg	0%
Vitamin B1	0.088mg	0.093mg	0%
Vitamin B2	0.079mg	0.073mg	0%
Tryptophan	0.256mg	0.265mg	0%
Threonine	1.001mg	1.156mg	0%
Isoleucine	1.052mg	1.22mg	0%
Leucine	1.856mg	2.04mg	0%
Lysine	2.097mg	2.315mg	0%
Methionine	0.676mg	0.766mg	0%
Phenylalanine	0.891mg	1.05mg	0%
Valine	1.176mg	1.28mg	0%
Histidine	0.672mg	0.585mg	0%
Omega-3 - EPA	0.004g	0.005g	N/A
Omega-3 - DHA	0.154g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.013g	0.06g	N/A
Omega-6 - Eicosadienoic acid		0.015g	N/A