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  6. Liver vs. Cod liver oil

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

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Significant differences between Liver and Cod liver oil

  • Liver has more Vitamin B12, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, and Zinc, however, Cod liver oil is richer in Vitamin A RAE.
  • Cod liver oil covers your daily Vitamin A RAE needs 2733% more than Liver.
  • Liver contains less Cholesterol.

Specific food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Fish oil, cod liver.

Infographic

Liver vs Cod liver oil 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.
Liver
Liver
9
:
1
Cod liver oil
Cod liver oil
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 +∞%
Contains less Sodium -100%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains less Sodium -100%

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.
Liver
Liver
8
:
2
Cod liver oil
Cod liver oil
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 +∞%
Contains more Vitamin A +455.6%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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%
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 +∞%
Contains more Vitamin A +455.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2172.7%
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2172.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +7314.4%
Contains more Polyunsaturated fat +2046.8%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +7314.4%
Contains more Polyunsaturated fat +2046.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Liver Cod liver oil Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 0g Liver
Fats 4.4g 100g Cod liver oil
Carbs 3.76g 0g Liver
Calories 165kcal 902kcal Cod liver oil
Calcium 10mg 0mg Liver
Iron 17.92mg 0mg Liver
Magnesium 14mg 0mg Liver
Phosphorus 241mg 0mg Liver
Potassium 150mg 0mg Liver
Sodium 49mg 0mg Cod liver oil
Zinc 6.72mg 0mg Liver
Copper 0.634mg 0mg Liver
Manganese 0.3mg 0mg Liver
Selenium 67.5µg 0µg Liver
Vitamin A 17997IU 100000IU Cod liver oil
Vitamin A RAE 5405µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg Liver
Vitamin B2 2.196mg 0mg Liver
Vitamin B3 8.435mg 0mg Liver
Vitamin B5 4.774mg 0mg Liver
Vitamin B6 0.57mg 0mg Liver
Folate 163µg 0µg Liver
Vitamin B12 18.67µg 0µg Liver
Tryptophan 0.366mg Liver
Threonine 1.107mg Liver
Isoleucine 1.32mg Liver
Leucine 2.319mg Liver
Lysine 2.007mg Liver
Methionine 0.645mg Liver
Phenylalanine 1.274mg Liver
Valine 1.607mg Liver
Histidine 0.708mg Liver
Cholesterol 355mg 570mg Liver
Saturated Fat 1.41g 22.608g Liver
Omega-3 - DHA 0.03g 10.968g Cod liver oil
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DPA 0.04g 0.935g Cod liver oil
Monounsaturated Fat 0.63g 46.711g Cod liver oil
Polyunsaturated fat 1.05g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Cod liver oil
Low Fats diet ok
Low Carbs diet ok
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
397%
Liver
1125%
Cod liver oil
Minerals Daily Need Coverage Score
161%
Liver
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Liver
Liver is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 21.198g)
Which food is cheaper?
Liver
Liver is cheaper (difference - $4.7)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 49mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.