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  6. Cod liver oil vs. Sardine

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

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What are the differences between Cod liver oil and Sardine?

  • Cod liver oil is higher in Vitamin A RAE, and Vitamin D, however, Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, and Vitamin B3.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3330% more.
  • Sardine contains 52 times less Vitamin D than Cod liver oil. Cod liver oil contains 10000IU of Vitamin D, while Sardine contains 193IU.
  • Sardine has less Saturated Fat.

We used Fish oil, cod liver and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Cod liver oil vs Sardine 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
Sardine
Sardine
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%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
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
Sardine
Sardine
Contains more Vitamin A +92492.6%
Contains more Vitamin D +5108.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +92492.6%
Contains more Vitamin D +5108.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
3
Sardine
Sardine
Contains more Fats +773.4%
Contains more Protein +∞%
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
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Fats +773.4%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Sardine
Sardine
Contains more Monounsaturated Fat +1107.3%
Contains more Polyunsaturated fat +337.9%
Contains less Saturated Fat -93.2%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +1107.3%
Contains more Polyunsaturated fat +337.9%
Contains less Saturated Fat -93.2%

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 Sardine
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Sardine Opinion
Protein 0g 24.62g Sardine
Fats 100g 11.45g Cod liver oil
Calories 902kcal 208kcal Cod liver oil
Calcium 0mg 382mg Sardine
Iron 0mg 2.92mg Sardine
Magnesium 0mg 39mg Sardine
Phosphorus 0mg 490mg Sardine
Potassium 0mg 397mg Sardine
Sodium 0mg 307mg Cod liver oil
Zinc 0mg 1.31mg Sardine
Copper 0mg 0.186mg Sardine
Manganese 0mg 0.108mg Sardine
Selenium 0µg 52.7µg Sardine
Vitamin A 100000IU 108IU Cod liver oil
Vitamin A RAE 30000µg 32µg Cod liver oil
Vitamin E 2.04mg Sardine
Vitamin D 10000IU 193IU Cod liver oil
Vitamin D 250µg 4.8µg Cod liver oil
Vitamin B1 0.08mg Sardine
Vitamin B2 0mg 0.227mg Sardine
Vitamin B3 0mg 5.245mg Sardine
Vitamin B5 0mg 0.642mg Sardine
Vitamin B6 0mg 0.167mg Sardine
Folate 0µg 10µg Sardine
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg Sardine
Threonine 1.079mg Sardine
Isoleucine 1.134mg Sardine
Leucine 2.001mg Sardine
Lysine 2.26mg Sardine
Methionine 0.729mg Sardine
Phenylalanine 0.961mg Sardine
Valine 1.268mg Sardine
Histidine 0.725mg Sardine
Cholesterol 570mg 142mg Sardine
Saturated Fat 22.608g 1.528g Sardine
Omega-3 - DHA 10.968g 0.509g Cod liver oil
Omega-3 - EPA 6.898g 0.473g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 3.869g Cod liver oil
Polyunsaturated fat 22.541g 5.148g Cod liver oil

Which food is preferable for your diet?

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

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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
131%
Sardine
Minerals Daily Need Coverage Score
0%
Cod liver oil
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 428mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 21.08g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 307mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.