Tuna salad vs. Cod — In-Depth Nutrition Comparison

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The main differences between tuna salad and cod

Tuna salad is richer in vitamin B3, fats, copper, selenium, and iron, yet cod is richer in protein and vitamin B6.
Daily need coverage for vitamin B3 for tuna salad is 26% higher.
Tuna salad contains 11 times more fats than cod. Tuna salad contains 9.26g of fats, while cod contains 0.86g.
Cod contains less saturated fat.

Food types used in this article are Fish, tuna salad and Fish, cod, Atlantic, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tuna salad

Cod

Contains more CalciumCalcium	+21.4%
Contains more IronIron	+104.1%
Contains more CopperCopper	+302.8%
Contains more PhosphorusPhosphorus	+29%
Contains more ManganeseManganese	+100%

Contains more MagnesiumMagnesium	+121.1%
Contains more PotassiumPotassium	+37.1%
Contains less SodiumSodium	-80.6%

~equal in Zinc ~0.58mg

~equal in Selenium ~37.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tuna salad

Cod

Contains more Vitamin CVitamin C	+120%
Contains more Vitamin AVitamin A	+71.4%
Contains more Vitamin B3Vitamin B3	+166.6%
Contains more Vitamin B5Vitamin B5	+44.4%
Contains more Vitamin B12Vitamin B12	+14.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+183.9%
Contains more Vitamin B2Vitamin B2	+12.9%
Contains more Vitamin B6Vitamin B6	+249.4%
Contains more Vitamin KVitamin K	+∞%

~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	6.7mg	2.513mg	26%
Polyunsaturated fat	4.122g	0.292g	26%
Vitamin B6	0.081mg	0.283mg	16%
Choline		83.7mg	15%
Protein	16.04g	22.83g	14%
Cholesterol	13mg	55mg	14%
Sodium	402mg	78mg	14%
Fats	9.26g	0.86g	13%
Copper	0.145mg	0.036mg	12%
Selenium	41.2µg	37.6µg	7%
Monounsaturated fat	2.887g	0.124g	7%
Vitamin D*		46 IU	6%
Vitamin D		1.2µg	6%
Iron	1mg	0.49mg	6%
Phosphorus	178mg	138mg	6%
Vitamin B12	1.2µg	1.05µg	6%
Saturated fat	1.544g	0.168g	6%
Magnesium	19mg	42mg	5%
Vitamin E		0.81mg	5%
Vitamin B1	0.031mg	0.088mg	5%
Calories	187kcal	105kcal	4%
Carbs	9.41g	0g	3%
Potassium	178mg	244mg	2%
Vitamin B5	0.26mg	0.18mg	2%
Vitamin C	2.2mg	1mg	1%
Vitamin A	24µg	14µg	1%
Manganese	0.04mg	0.02mg	1%
Vitamin B2	0.07mg	0.079mg	1%
Protein per 100 calories	8.6g	22g	N/A
Calories per 10 g protein	117kcal	46kcal	N/A
Weight per 100 calories	53g	95g	N/A
Unsaturated / Saturated Fat ratio	4.5	2.5	N/A
Net carbs	9.41g	0g	N/A
Calcium	17mg	14mg	0%
Zinc	0.56mg	0.58mg	0%
Vitamin K		0.1µg	0%
Folate	8µg	8µg	0%
Tryptophan	0.18mg	0.256mg	0%
Threonine	0.701mg	1.001mg	0%
Isoleucine	0.739mg	1.052mg	0%
Leucine	1.293mg	1.856mg	0%
Lysine	1.457mg	2.097mg	0%
Methionine	0.47mg	0.676mg	0%
Phenylalanine	0.626mg	0.891mg	0%
Valine	0.824mg	1.176mg	0%
Histidine	0.467mg	0.672mg	0%
Omega-3 (EPA)	0.014g	0.004g	N/A
Omega-3 (DHA)	0.055g	0.154g	N/A
Omega-3 (DPA)		0.013g	N/A