Tilapia vs. Cod — In-Depth Nutrition Comparison

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How are tilapia and cod different?

Tilapia is richer in vitamin B12, selenium, vitamin B3, vitamin D*, vitamin B5, and phosphorus, while cod is higher in vitamin B6 and choline.
Tilapia covers your daily need for vitamin B12, 34% more than cod.
Tilapia contains 6 times more saturated fat than cod. Tilapia contains 0.94g of saturated fat, while cod contains 0.168g.

Fish, tilapia, cooked, dry heat and Fish, cod, Atlantic, 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.

Tilapia

Cod

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%

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

~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.

Tilapia

Cod

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%

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

~equal in Vitamin E ~0.81mg

~equal in Vitamin B1 ~0.088mg

~equal in Vitamin B2 ~0.079mg

All nutrients comparison - raw data values

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