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Almond butter vs. Cod liver oil — In-Depth Nutrition Comparison

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The main differences between almond butter and cod liver oil

  • Almond butter is richer in copper, manganese, phosphorus, vitamin B2, magnesium, and iron, yet cod liver oil is richer in vitamin A and vitamin D.
  • Daily need coverage for vitamin A for cod liver oil is 2000% higher.
  • Almond butter contains less saturated fat.

Food types used in this article are Nuts, almond butter, plain, without salt added and Fish oil, cod liver.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +80.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Mono. FatMonounsaturated fat +44%
Contains more Poly. FatPolyunsaturated fat +65.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Cod liver oil DV% diff.
Vitamin A 0µg 30000µg 3333%
Vitamin D 0µg 250µg 1250%
Vitamin D 0IU 10000IU 1250%
Cholesterol 0mg 570mg 190%
Vitamin E 24.21mg 161%
Copper 0.934mg 0mg 104%
Manganese 2.131mg 0mg 93%
Saturated fat 4.152g 22.608g 84%
Phosphorus 508mg 0mg 73%
Vitamin B2 0.939mg 0mg 72%
Fats 55.5g 100g 68%
Magnesium 279mg 0mg 66%
Polyunsaturated fat 13.613g 22.541g 60%
Iron 3.49mg 0mg 44%
Protein 20.96g 0g 42%
Fiber 10.3g 0g 41%
Monounsaturated fat 32.445g 46.711g 36%
Calcium 347mg 0mg 35%
Zinc 3.29mg 0mg 30%
Potassium 748mg 0mg 22%
Vitamin B3 3.155mg 0mg 20%
Calories 614kcal 902kcal 14%
Folate 53µg 0µg 13%
Choline 52.1mg 9%
Vitamin B6 0.103mg 0mg 8%
Carbs 18.82g 0g 6%
Vitamin B5 0.318mg 0mg 6%
Selenium 2.4µg 0µg 4%
Vitamin B1 0.041mg 3%
Net carbs 8.52g 0g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 0mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%
Omega-3 - EPA 6.898g N/A
Omega-3 - DHA 10.968g N/A
Omega-3 - DPA 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Cod liver oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
1058%
Cod liver oil
Minerals Daily Need Coverage Score
141%
Almond butter
0%
Cod liver oil

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 18.456g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $2)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.