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  6. Soybean vs. Cod liver oil

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

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How are Soybean and Cod liver oil different?

  • Soybean has more Iron, Copper, Manganese, Phosphorus, Fiber, and Vitamin B2, however, Cod liver oil is richer in Vitamin A RAE, and Vitamin D.
  • Cod liver oil covers your daily need of Vitamin A RAE 3333% more than Soybean.
  • Soybean contains less Saturated Fat.

Soybeans, mature cooked, boiled, without salt and Fish oil, cod liver types were used in this article.

Infographic

Soybean 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.
Soybean
Soybean
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%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
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.
Soybean
Soybean
9
:
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 A +1111011.1%
Contains more Vitamin D +∞%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 A +1111011.1%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1014.8%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +1014.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +2258%
Contains more Polyunsaturated fat +345.1%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 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 -94.3%
Contains more Monounsaturated Fat +2258%
Contains more Polyunsaturated fat +345.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean 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 Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Soybean Cod liver oil Opinion
Net carbs 2.36g 0g Soybean
Protein 18.21g 0g Soybean
Fats 8.97g 100g Cod liver oil
Carbs 8.36g 0g Soybean
Calories 172kcal 902kcal Cod liver oil
Sugar 3g Cod liver oil
Fiber 6g 0g Soybean
Calcium 102mg 0mg Soybean
Iron 5.14mg 0mg Soybean
Magnesium 86mg 0mg Soybean
Phosphorus 245mg 0mg Soybean
Potassium 515mg 0mg Soybean
Sodium 1mg 0mg Cod liver oil
Zinc 1.15mg 0mg Soybean
Copper 0.407mg 0mg Soybean
Manganese 0.824mg 0mg Soybean
Selenium 7.3µg 0µg Soybean
Vitamin A 9IU 100000IU Cod liver oil
Vitamin A RAE 0µg 30000µg Cod liver oil
Vitamin E 0.35mg Soybean
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg Soybean
Vitamin B2 0.285mg 0mg Soybean
Vitamin B3 0.399mg 0mg Soybean
Vitamin B5 0.179mg 0mg Soybean
Vitamin B6 0.234mg 0mg Soybean
Folate 54µg 0µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Cholesterol 0mg 570mg Soybean
Saturated Fat 1.297g 22.608g Soybean
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil
Monounsaturated Fat 1.981g 46.711g Cod liver oil
Polyunsaturated fat 5.064g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Cod liver oil
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
23%
Soybean
1125%
Cod liver oil
Minerals Daily Need Coverage Score
75%
Soybean
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 21.311g)
Which food is cheaper?
Soybean
Soybean is cheaper (difference - $1.6)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 14)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.