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  6. Tilapia vs. Cod

Tilapia vs. Cod — In-Depth Nutrition Comparison

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What are the differences between tilapia and cod?

  • Tilapia is higher in vitamin B12, selenium, vitamin B3, vitamin D*, copper, and monounsaturated fat, yet cod is higher in vitamin B5 and vitamin B6.
  • Cod's daily need coverage for vitamin B5 is 3047% more.
  • Tilapia has 10 times more monounsaturated fat than cod. While tilapia has 0.955g of monounsaturated fat, cod has only 0.094g.
  • The amount of saturated fat in cod is lower.

We used Fish, tilapia, cooked, dry heat and Fish, cod, Atlantic, raw types in this article.

Infographic

Tilapia 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Cod
Cod
1
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 IronIron +81.6%
Contains more CopperCopper +167.9%
Contains more ManganeseManganese +146.7%
Contains more SeleniumSelenium +64.4%
Contains more CalciumCalcium +14.3%
~equal in Magnesium ~32mg
~equal in Potassium ~413mg
~equal in Zinc ~0.45mg
~equal in Phosphorus ~203mg
~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.
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% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
Cod
Cod
5
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 +311.1%
Contains more Vitamin EVitamin E +23.4%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B12Vitamin B12 +104.4%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +22942.2%
Contains more Vitamin B6Vitamin B6 +99.2%
Contains more FolateFolate +16.7%

All nutrients comparison - raw data values

Nutrient Tilapia Cod DV% diff.
Vitamin B5 0.664mg 153mg 3047%
Vitamin B12 1.86µg 0.91µg 40%
Selenium 54.4µg 33.1µg 39%
Protein 26.15g 17.81g 17%
Vitamin B3 4.745mg 2.063mg 17%
Vitamin D* 150 IU 36 IU 14%
Vitamin D 3.7µg 0.9µg 14%
Vitamin B6 0.123mg 0.245mg 9%
Cholesterol 57mg 43mg 5%
Copper 0.075mg 0.028mg 5%
Iron 0.69mg 0.38mg 4%
Saturated fat 0.94g 0.131g 4%
Fats 2.65g 0.67g 3%
Choline 51.3mg 65.2mg 3%
Calories 128kcal 82kcal 2%
Monounsaturated fat 0.955g 0.094g 2%
Polyunsaturated fat 0.6g 0.231g 2%
Vitamin C 0mg 1mg 1%
Potassium 380mg 413mg 1%
Vitamin A 0µg 12µg 1%
Vitamin E 0.79mg 0.64mg 1%
Manganese 0.037mg 0.015mg 1%
Vitamin B1 0.093mg 0.076mg 1%
Vitamin B2 0.073mg 0.065mg 1%
Vitamin K 0.9µg 0.1µg 1%
Protein per 100 calories 20g 22g N/A
Calories per 10 g protein 49kcal 46kcal N/A
Weight per 100 calories 78g 122g N/A
Unsaturated / Saturated Fat ratio 1.7 2.5 N/A
Magnesium 34mg 32mg 0%
Calcium 14mg 16mg 0%
Zinc 0.41mg 0.45mg 0%
Phosphorus 204mg 203mg 0%
Sodium 56mg 54mg 0%
Folate 6µg 7µg 0%
Tryptophan 0.265mg 0.199mg 0%
Threonine 1.156mg 0.781mg 0%
Isoleucine 1.22mg 0.821mg 0%
Leucine 2.04mg 1.447mg 0%
Lysine 2.315mg 1.635mg 0%
Methionine 0.766mg 0.527mg 0%
Phenylalanine 1.05mg 0.695mg 0%
Valine 1.28mg 0.917mg 0%
Histidine 0.585mg 0.524mg 0%
Omega-3 - EPA 0.005g 0.064g N/A
Omega-3 - DHA 0.13g 0.12g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.06g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 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 +46.8%
Contains more FatsFats +295.5%
Contains more WaterWater +13.5%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Cod
Cod
1
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 +916%
Contains more Poly. FatPolyunsaturated fat +159.7%
Contains less Sat. FatSaturated fat -86.1%

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.