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  6. Cod liver oil vs. Mussels

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

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The main differences between Cod liver oil and Mussels

  • Cod liver oil is richer in Vitamin A RAE, yet Mussels is richer in Vitamin B12, Manganese, Selenium, Iron, Phosphorus, Vitamin B2, and Zinc.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3323% higher.
  • Cod liver oil contains 27 times more Saturated Fat than Mussels. Cod liver oil contains 22.608g of Saturated Fat, while Mussels contains 0.85g.

Food types used in this article are Fish oil, cod liver and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Cod liver oil vs Mussels 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
Mussels
Mussels
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%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
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
:
8
Mussels
Mussels
Contains more Vitamin A +32794.7%
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%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Contains more Vitamin A +32794.7%
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
:
4
Mussels
Mussels
Contains more Fats +2132.1%
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
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Fats +2132.1%
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
2
:
1
Mussels
Mussels
Contains more Monounsaturated Fat +4506.6%
Contains more Polyunsaturated fat +1759.8%
Contains less Saturated Fat -96.2%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains more Monounsaturated Fat +4506.6%
Contains more Polyunsaturated fat +1759.8%
Contains less Saturated Fat -96.2%

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 0g 23.8g Mussels
Fats 100g 4.48g Cod liver oil
Carbs 0g 7.39g Mussels
Calories 902kcal 172kcal Cod liver oil
Calcium 0mg 33mg Mussels
Iron 0mg 6.72mg Mussels
Magnesium 0mg 37mg Mussels
Phosphorus 0mg 285mg Mussels
Potassium 0mg 268mg Mussels
Sodium 0mg 369mg Cod liver oil
Zinc 0mg 2.67mg Mussels
Copper 0mg 0.149mg Mussels
Manganese 0mg 6.8mg Mussels
Selenium 0µg 89.6µg Mussels
Vitamin A 100000IU 304IU Cod liver oil
Vitamin A RAE 30000µg 91µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.3mg Mussels
Vitamin B2 0mg 0.42mg Mussels
Vitamin B3 0mg 3mg Mussels
Vitamin B5 0mg 0.95mg Mussels
Vitamin B6 0mg 0.1mg Mussels
Folate 0µg 76µg Mussels
Vitamin B12 0µg 24µg Mussels
Tryptophan 0.267mg Mussels
Threonine 1.025mg Mussels
Isoleucine 1.036mg Mussels
Leucine 1.676mg Mussels
Lysine 1.779mg Mussels
Methionine 0.537mg Mussels
Phenylalanine 0.853mg Mussels
Valine 1.04mg Mussels
Histidine 0.457mg Mussels
Cholesterol 570mg 56mg Mussels
Saturated Fat 22.608g 0.85g Mussels
Omega-3 - DHA 10.968g 0.506g Cod liver oil
Omega-3 - EPA 6.898g 0.276g Cod liver oil
Omega-3 - DPA 0.935g 0.044g Cod liver oil
Monounsaturated Fat 46.711g 1.014g Cod liver oil
Polyunsaturated fat 22.541g 1.212g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Mussels
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
286%
Mussels
Minerals Daily Need Coverage Score
0%
Cod liver oil
198%
Mussels

Comparison summary

Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 514mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 21.758g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 50)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.