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  6. Coconut vs. Cod liver oil

Coconut vs. Cod liver oil — In-Depth Nutrition Comparison

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Summary of differences between Coconut and Cod liver oil

  • Coconut has more Manganese, Copper, Fiber, Iron, Selenium, and Phosphorus, however, Cod liver oil is higher in Vitamin A RAE, and Vitamin D.
  • Cod liver oil covers your daily need of Vitamin A RAE 3333% more than Coconut.
  • Cod liver oil has less Saturated Fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Fish oil, cod liver.

Infographic

Coconut vs Cod liver oil 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.
Coconut
Coconut
9
:
1
Cod liver oil
Cod liver oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Coconut
Coconut
9
:
2
Cod liver oil
Cod liver oil
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Cod liver oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +198.6%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +198.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Cod liver oil
Cod liver oil
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +3178%
Contains more Polyunsaturated fat +6058.7%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +3178%
Contains more Polyunsaturated fat +6058.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Cod liver oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Coconut Cod liver oil Opinion
Net carbs 6.23g 0g Coconut
Protein 3.33g 0g Coconut
Fats 33.49g 100g Cod liver oil
Carbs 15.23g 0g Coconut
Calories 354kcal 902kcal Cod liver oil
Sugar 6.23g Cod liver oil
Fiber 9g 0g Coconut
Calcium 14mg 0mg Coconut
Iron 2.43mg 0mg Coconut
Magnesium 32mg 0mg Coconut
Phosphorus 113mg 0mg Coconut
Potassium 356mg 0mg Coconut
Sodium 20mg 0mg Cod liver oil
Zinc 1.1mg 0mg Coconut
Copper 0.435mg 0mg Coconut
Manganese 1.5mg 0mg Coconut
Selenium 10.1µg 0µg Coconut
Vitamin A 0IU 100000IU Cod liver oil
Vitamin A RAE 0µg 30000µg Cod liver oil
Vitamin E 0.24mg Coconut
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg Coconut
Vitamin B2 0.02mg 0mg Coconut
Vitamin B3 0.54mg 0mg Coconut
Vitamin B5 0.3mg 0mg Coconut
Vitamin B6 0.054mg 0mg Coconut
Folate 26µg 0µg Coconut
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Cholesterol 0mg 570mg Coconut
Saturated Fat 29.698g 22.608g Cod liver oil
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil
Monounsaturated Fat 1.425g 46.711g Cod liver oil
Polyunsaturated fat 0.366g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Cod liver oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
1125%
Cod liver oil
Minerals Daily Need Coverage Score
63%
Coconut
0%
Cod liver oil

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Cod liver oil
Cod liver oil is lower in Saturated Fat (difference - 7.09g)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 59)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 570mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $2.4)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.