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  6. Cod liver oil vs. Surimi

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

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How are Cod liver oil and Surimi different?

  • Cod liver oil has more Vitamin A RAE, and Polyunsaturated fat, however, Surimi is richer in Vitamin B12, Selenium, Phosphorus, and Magnesium.
  • Cod liver oil covers your daily need of Vitamin A RAE 3331% more than Surimi.
  • Cod liver oil has 118 times more Saturated Fat than Surimi. Cod liver oil has 22.608g of Saturated Fat, while Surimi has 0.191g.

Fish oil, cod liver and Fish, surimi types were used in this article.

Infographic

Cod liver oil vs Surimi 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
Surimi
Surimi
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%
Surimi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
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
Surimi
Surimi
Contains more Vitamin A +149153.7%
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%
Surimi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
Contains more Vitamin A +149153.7%
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
Surimi
Surimi
Contains more Fats +11011.1%
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
Surimi
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more Fats +11011.1%
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
Surimi
Surimi
Contains more Monounsaturated Fat +31249.7%
Contains more Polyunsaturated fat +4988.3%
Contains less Saturated Fat -99.2%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Surimi
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
Contains more Monounsaturated Fat +31249.7%
Contains more Polyunsaturated fat +4988.3%
Contains less Saturated Fat -99.2%

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Surimi Opinion
Net carbs 0g 6.85g Surimi
Protein 0g 15.18g Surimi
Fats 100g 0.9g Cod liver oil
Carbs 0g 6.85g Surimi
Calories 902kcal 99kcal Cod liver oil
Calcium 0mg 9mg Surimi
Iron 0mg 0.26mg Surimi
Magnesium 0mg 43mg Surimi
Phosphorus 0mg 282mg Surimi
Potassium 0mg 112mg Surimi
Sodium 0mg 143mg Cod liver oil
Zinc 0mg 0.33mg Surimi
Copper 0mg 0.032mg Surimi
Manganese 0mg 0.011mg Surimi
Selenium 0µg 28.1µg Surimi
Vitamin A 100000IU 67IU Cod liver oil
Vitamin A RAE 30000µg 20µg Cod liver oil
Vitamin E 0.63mg Surimi
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.02mg Surimi
Vitamin B2 0mg 0.021mg Surimi
Vitamin B3 0mg 0.22mg Surimi
Vitamin B5 0mg 0.07mg Surimi
Vitamin B6 0mg 0.03mg Surimi
Folate 0µg 2µg Surimi
Vitamin B12 0µg 1.6µg Surimi
Vitamin K 0.1µg Surimi
Tryptophan 0.092mg Surimi
Threonine 0.734mg Surimi
Isoleucine 0.709mg Surimi
Leucine 1.202mg Surimi
Lysine 1.387mg Surimi
Methionine 0.515mg Surimi
Phenylalanine 0.595mg Surimi
Valine 0.77mg Surimi
Histidine 0.35mg Surimi
Cholesterol 570mg 30mg Surimi
Saturated Fat 22.608g 0.191g Surimi
Omega-3 - DHA 10.968g 0.241g Cod liver oil
Omega-3 - EPA 6.898g 0.157g Cod liver oil
Omega-3 - DPA 0.935g 0.014g Cod liver oil
Monounsaturated Fat 46.711g 0.149g Cod liver oil
Polyunsaturated fat 22.541g 0.443g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Surimi
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
20%
Surimi
Minerals Daily Need Coverage Score
0%
Cod liver oil
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 540mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 22.417g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $1)
Which food is richer in minerals?
Surimi
Surimi is relatively richer in minerals
Which food is richer in vitamins?
Surimi
Surimi 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 - 143mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 50)

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.