Cod (Raw)vsTuna
Cod (Raw) has 82 calories and 18g protein per 100g. Tuna has 198 calories and 29g protein per 100g Tuna has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cod (Raw) vs Tuna
Go with Cod (Raw) at just 82 kcal per 100g — 59% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Tuna's natural fat (8.2g/100g) helps your body absorb fat-soluble nutrients like vitamin D — not all fat is bad, moderate amounts are essential.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Cod (Raw)
No major nutritional red flags stand out per 100g.
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Cod Atlantic | Fish Tuna Light Canned In Oil Drained Solids | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 82kcal4% | 198kcal10% | <0.1kcal |
| Protein | 18g36% | 29g58% | <0.1g |
| Total Fat | 0.67g1% | 8.2g11% | <0.1g |
| Saturated Fat | 0.13g1% | 1.5g8% | <0.1g |
| Cholesterol | 43mg14% | 18mg6% | +25mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 12mcg1% | 23mcg3% | <0.1mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | 0.90mcg5% | 6.7mcg34% | <0.1mcg |
| Vitamin E | 0.64mg4% | 0.87mg6% | <0.1mg |
| Vitamin K | 0.10mcg0% | 44mcg37% | <0.1mcg |
| Vitamin B6 | 0.24mg14% | 0.11mg6% | +0.14mg |
| Vitamin B12 | 0.91mcg38% | 2.2mcg92% | <0.1mcg |
| Folate | 7.0mcg2% | 5.0mcg1% | +2.0mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.12mg9% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 12mg78% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 54mg2% | 416mg18% | <0.1mg |
| Calcium | 16mg1% | 13mg1% | +3.0mg |
| Iron | 0.38mg2% | 1.4mg8% | <0.1mg |
| Potassium | 413mg9% | 207mg4% | +206mg |
| Phosphorus | 203mg16% | 311mg25% | <0.1mg |
| Magnesium | 32mg8% | 31mg7% | +1.0mg |
| Zinc | 0.45mg4% | 0.90mg8% | <0.1mg |
| Copper | <0.1mg3% | <0.1mg8% | <0.1mg |
| Manganese | <0.1mg1% | <0.1mg1% | — |
| Selenium | 33mcg60% | 76mcg138% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 198 kcal for Tuna — that's 141% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: Tuna has more protein per 100g (29.1g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tuna has more fat (8.21g vs 0.67g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Cod (Raw) has less saturated fat (0.131g vs 1.53g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin K (Tuna: 44mcg vs 0.1mcg), Vitamin D (Tuna: 6.7mcg vs 0.9mcg).
Key Minerals: Notable mineral differences include Sodium (Tuna: 416mg vs 54mg), Iron (Tuna: 1.39mg vs 0.38mg), Copper (Tuna: 0.071mg vs 0.028mg).
Diet Suitability: Both fit a low-carb or keto diet. Tuna fits a high-protein diet. Cod (Raw) fits a low-fat diet. Cod (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cod (Raw) or Tuna?
- Tuna has more protein with 29.1g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, Cod (Raw) or Tuna?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 198 kcal.
- Is Cod (Raw) or Tuna healthier?
- It depends on your goals. Cod (Raw) has 82 calories and 17.8g protein per 100g, while Tuna has 198 calories and 29.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cod (Raw) or Tuna?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 8.21g.