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  6. Cod liver oil vs. Rainbow trout

Cod liver oil vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Cod liver oil and Rainbow trout different?

  • Cod liver oil is higher in Vitamin A RAE, and Vitamin D, however, Rainbow trout is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B5, Phosphorus, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3324% higher.
  • Cod liver oil contains 16 times more Saturated Fat than Rainbow trout. While Cod liver oil contains 22.608g of Saturated Fat, Rainbow trout contains only 1.383g.

Fish oil, cod liver and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Cod liver oil vs Rainbow trout 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
Rainbow trout
Rainbow trout
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%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
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
:
10
Rainbow trout
Rainbow trout
Contains more Vitamin A +35614.3%
Contains more Vitamin D +1472.3%
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 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%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin A +35614.3%
Contains more Vitamin D +1472.3%
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 B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
3
Rainbow trout
Rainbow trout
Contains more Fats +1518.1%
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
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Fats +1518.1%
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
Rainbow trout
Rainbow trout
Contains more Monounsaturated Fat +2260.3%
Contains more Polyunsaturated fat +1395.8%
Contains less Saturated Fat -93.9%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +2260.3%
Contains more Polyunsaturated fat +1395.8%
Contains less Saturated Fat -93.9%

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 Rainbow trout
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 Rainbow trout Opinion
Protein 0g 19.94g Rainbow trout
Fats 100g 6.18g Cod liver oil
Calories 902kcal 141kcal Cod liver oil
Calcium 0mg 25mg Rainbow trout
Iron 0mg 0.31mg Rainbow trout
Magnesium 0mg 25mg Rainbow trout
Phosphorus 0mg 226mg Rainbow trout
Potassium 0mg 377mg Rainbow trout
Sodium 0mg 51mg Cod liver oil
Zinc 0mg 0.45mg Rainbow trout
Copper 0mg 0.046mg Rainbow trout
Manganese 0mg 0.011mg Rainbow trout
Selenium 0µg 23.6µg Rainbow trout
Vitamin A 100000IU 280IU Cod liver oil
Vitamin A RAE 30000µg 84µg Cod liver oil
Vitamin E 2.34mg Rainbow trout
Vitamin D 10000IU 635IU Cod liver oil
Vitamin D 250µg 15.9µg Cod liver oil
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.12mg Rainbow trout
Vitamin B2 0mg 0.09mg Rainbow trout
Vitamin B3 0mg 5.567mg Rainbow trout
Vitamin B5 0mg 1.667mg Rainbow trout
Vitamin B6 0mg 0.34mg Rainbow trout
Folate 0µg 11µg Rainbow trout
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg Rainbow trout
Threonine 0.915mg Rainbow trout
Isoleucine 0.962mg Rainbow trout
Leucine 1.696mg Rainbow trout
Lysine 1.916mg Rainbow trout
Methionine 0.618mg Rainbow trout
Phenylalanine 0.815mg Rainbow trout
Valine 1.075mg Rainbow trout
Histidine 0.614mg Rainbow trout
Cholesterol 570mg 59mg Rainbow trout
Trans Fat 0.047g Cod liver oil
Saturated Fat 22.608g 1.383g Rainbow trout
Omega-3 - DHA 10.968g 0.516g Cod liver oil
Omega-3 - EPA 6.898g 0.217g Cod liver oil
Omega-3 - DPA 0.935g 0.091g Cod liver oil
Monounsaturated Fat 46.711g 1.979g Cod liver oil
Polyunsaturated fat 22.541g 1.507g Cod liver oil
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Rainbow trout
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
119%
Rainbow trout
Minerals Daily Need Coverage Score
0%
Cod liver oil
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 511mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 21.225g)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout 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 - 51mg)
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.