Cod vs fresh tuna: which is healthier?
They are about equally nutrient-dense: cod scores 66/100 and fresh tuna 66/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Cod
105 kcal per 100 g. 1 fillet: 180 g
Fresh tuna
109 kcal per 100 g. 3 oz raw: 85 g
Which to pick for your goal
- Fewer caloriesAbout even105 vs 109 kcal per 100 g
- More proteinAbout even23 vs 24 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumFresh tuna244 vs 441 mg per 100 g
- Less saturated fatAbout even0.2 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Cod, 100 g | Fresh tuna, 100 g | Cod, 180 g | Fresh tuna, 85 g |
|---|---|---|---|---|
| Calories | 105 kcal | 109 kcal | 189 kcal | 93 kcal |
| Protein | 23 g | 24 g | 41 g | 21 g |
| Carbohydrates | 0 g | 0 g | 0 g | 0 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 0.9 g | 0.5 g | 1.5 g | 0.4 g |
| Saturated fat | 0.2 g | 0.2 g | 0.3 g | 0.1 g |
| Vitamin C | 1 mg | 0 mg | 1.8 mg | 0 mg |
| Vitamin A | 14 µg | 18 µg | 25 µg | 15 µg |
| Potassium | 244 mg | 441 mg | 439 mg | 375 mg |
| Iron | 0.5 mg | 0.8 mg | 0.9 mg | 0.7 mg |
| Calcium | 14 mg | 4 mg | 25 mg | 3.4 mg |
| Magnesium | 42 mg | 35 mg | 76 mg | 30 mg |
| Sodium | 78 mg | 45 mg | 140 mg | 38 mg |
Last updated . Scores use the HowHealthyIs Score method.