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  6. Cod liver oil vs. Coconut

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

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Summary of differences between Cod liver oil and Coconut

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

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

Infographic

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

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.
Cod liver oil
Cod liver oil
2
:
9
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
4
Coconut
Coconut
Contains more Fats +198.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more Fats +198.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
3
:
0
Coconut
Coconut
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +3178%
Contains more Polyunsaturated fat +6058.7%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 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.
Cod liver oil Coconut
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 Cod liver oil Coconut Opinion
Net carbs 0g 6.23g Coconut
Protein 0g 3.33g Coconut
Fats 100g 33.49g Cod liver oil
Carbs 0g 15.23g Coconut
Calories 902kcal 354kcal Cod liver oil
Sugar 6.23g Cod liver oil
Fiber 0g 9g Coconut
Calcium 0mg 14mg Coconut
Iron 0mg 2.43mg Coconut
Magnesium 0mg 32mg Coconut
Phosphorus 0mg 113mg Coconut
Potassium 0mg 356mg Coconut
Sodium 0mg 20mg Cod liver oil
Zinc 0mg 1.1mg Coconut
Copper 0mg 0.435mg Coconut
Manganese 0mg 1.5mg Coconut
Selenium 0µg 10.1µg Coconut
Vitamin A 100000IU 0IU Cod liver oil
Vitamin A RAE 30000µg 0µg Cod liver oil
Vitamin E 0.24mg Coconut
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.066mg Coconut
Vitamin B2 0mg 0.02mg Coconut
Vitamin B3 0mg 0.54mg Coconut
Vitamin B5 0mg 0.3mg Coconut
Vitamin B6 0mg 0.054mg Coconut
Folate 0µg 26µg 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 570mg 0mg Coconut
Saturated Fat 22.608g 29.698g Cod liver oil
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 1.425g Cod liver oil
Polyunsaturated fat 22.541g 0.366g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Coconut
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
1125%
Cod liver oil
8%
Coconut
Minerals Daily Need Coverage Score
0%
Cod liver oil
63%
Coconut

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