Cod vs Tuna (Canned in Water)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Cod | Tuna (Canned in Water) |
|---|---|---|
| Calories | 82kcal | 116kcal |
| Protein | 17.8g | 25.5g |
| Carbs | 0g | 0g |
| Fat | 0.7g | 0.8g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 54mg | 247mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Cod has 34 fewer calories per 100g than Tuna (Canned in Water) (41% less).
- Tuna (Canned in Water) delivers more protein (25.5g vs 17.8g per 100g).
- Cod contains less fat (0.7g vs 0.8g).
Cod
Cod is a lean white fish with one of the lowest calorie-to-protein ratios you can find: under 100 kcal for 18g of protein. It is high in selenium, iodine, and vitamin B12, and contains modest amounts of omega-3s. Its mild flavor and quick cooking time make it a flexible weekday option.
View Cod nutrition →Tuna (Canned in Water)
Canned tuna is one of the most calorie-efficient protein sources: 25g of protein for just 116 kcal. It provides selenium, vitamin B12, and omega-3 fatty acids, though levels are lower than in fattier fish like salmon. Choose water-packed over oil-packed to keep calories down, and rotate with other fish to limit mercury exposure.
View Tuna (Canned in Water) nutrition →Track Cod & Tuna (Canned in Water) in Kairo
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