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Tuna vs. Cod — In-Depth Nutrition Comparison

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What are the differences between tuna and cod?

  • Tuna is richer than cod in selenium, vitamin B3, vitamin B6, vitamin B12, phosphorus, potassium, and iron.
  • Tuna's daily need coverage for selenium is 128% more.
  • Tuna has 9 times more vitamin B3 than cod. While tuna has 22.07mg of vitamin B3, cod has only 2.513mg.

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

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more PotassiumPotassium +116%
Contains more IronIron +87.8%
Contains more CopperCopper +19.4%
Contains more PhosphorusPhosphorus +141.3%
Contains less SodiumSodium -30.8%
Contains more SeleniumSelenium +187.8%
Contains more CalciumCalcium +250%
Contains more ZincZinc +28.9%
Contains more ManganeseManganese +53.8%
~equal in Magnesium ~42mg

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
8
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
3
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% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Contains more Vitamin DVitamin D +66.7%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin B1Vitamin B1 +52.3%
Contains more Vitamin B2Vitamin B2 +73.4%
Contains more Vitamin B3Vitamin B3 +778.2%
Contains more Vitamin B5Vitamin B5 +85.6%
Contains more Vitamin B6Vitamin B6 +266.8%
Contains more Vitamin B12Vitamin B12 +123.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +179.3%
Contains more FolateFolate +300%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Tuna Cod DV% diff.
Selenium 108.2µg 37.6µg 128%
Vitamin B3 22.07mg 2.513mg 122%
Vitamin B6 1.038mg 0.283mg 58%
Vitamin B12 2.35µg 1.05µg 54%
Phosphorus 333mg 138mg 28%
Protein 29.15g 22.83g 13%
Potassium 527mg 244mg 8%
Vitamin D* 82 IU 46 IU 5%
Iron 0.92mg 0.49mg 5%
Vitamin D 2µg 1.2µg 4%
Vitamin B1 0.134mg 0.088mg 4%
Vitamin B2 0.137mg 0.079mg 4%
Cholesterol 47mg 55mg 3%
Vitamin E 0.29mg 0.81mg 3%
Vitamin B5 0.334mg 0.18mg 3%
Folate 2µg 8µg 2%
Calories 130kcal 105kcal 1%
Vitamin C 0mg 1mg 1%
Calcium 4mg 14mg 1%
Copper 0.043mg 0.036mg 1%
Zinc 0.45mg 0.58mg 1%
Sodium 54mg 78mg 1%
Vitamin A 22µg 14µg 1%
Choline 77.6mg 83.7mg 1%
Polyunsaturated fat 0.175g 0.292g 1%
Protein per 100 calories 22g 22g N/A
Calories per 10 g protein 45kcal 46kcal N/A
Weight per 100 calories 77g 95g N/A
Fats 0.59g 0.86g 0%
Magnesium 42mg 42mg 0%
Manganese 0.013mg 0.02mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g N/A
Saturated fat 0.205g 0.168g 0%
Monounsaturated fat 0.138g 0.124g 0%
Tryptophan 0.313mg 0.256mg 0%
Threonine 1.224mg 1.001mg 0%
Isoleucine 1.287mg 1.052mg 0%
Leucine 2.27mg 1.856mg 0%
Lysine 2.565mg 2.097mg 0%
Methionine 0.827mg 0.676mg 0%
Phenylalanine 1.091mg 0.891mg 0%
Valine 1.438mg 1.176mg 0%
Histidine 0.822mg 0.672mg 0%
Omega-3 - EPA 0.015g 0.004g N/A
Omega-3 - DHA 0.105g 0.154g N/A
Omega-3 - DPA 0.005g 0.013g 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
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more ProteinProtein +27.7%
Contains more OtherOther +228.2%
Contains more FatsFats +45.8%
Contains more WaterWater +10.1%
~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% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +11.3%
Contains less Sat. FatSaturated fat -18%
Contains more Poly. FatPolyunsaturated fat +66.9%

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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/171956/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.