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

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Significant differences between Almonds and Cod liver oil

  • Almonds have more Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, and Fiber, however, Cod liver oil is richer in Vitamin A, and Vitamin D.
  • Cod liver oil covers your daily Vitamin A needs 3333% more than Almonds.
  • Almonds contain less Saturated Fat.

Specific food types used in this comparison are Nuts, almonds and Fish oil, cod liver.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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% 6000% 0% 7500% 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 +4999900%
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% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +100.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 -83.2%
Contains more Mono. FatMonounsaturated Fat +48%
Contains more Poly. FatPolyunsaturated fat +82.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Cod liver oil Opinion
Calories 579kcal 902kcal Cod liver oil
Protein 21.15g 0g Almonds
Fats 49.93g 100g Cod liver oil
Net carbs 9.05g 0g Almonds
Carbs 21.55g 0g Almonds
Cholesterol 0mg 570mg Almonds
Vitamin D 0IU 10000IU Cod liver oil
Magnesium 270mg 0mg Almonds
Calcium 269mg 0mg Almonds
Potassium 733mg 0mg Almonds
Iron 3.71mg 0mg Almonds
Sugar 4.35g Cod liver oil
Fiber 12.5g 0g Almonds
Copper 1.031mg 0mg Almonds
Zinc 3.12mg 0mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 0mg Almonds
Sodium 1mg 0mg Cod liver oil
Vitamin A 2IU 100000IU Cod liver oil
Vitamin A 0µg 30000µg Cod liver oil
Vitamin E 25.63mg Almonds
Vitamin D 0µg 250µg Cod liver oil
Manganese 2.179mg 0mg Almonds
Selenium 4.1µg 0µg Almonds
Vitamin B1 0.205mg Almonds
Vitamin B2 1.138mg 0mg Almonds
Vitamin B3 3.618mg 0mg Almonds
Vitamin B5 0.471mg 0mg Almonds
Vitamin B6 0.137mg 0mg Almonds
Folate 44µg 0µg Almonds
Trans Fat 0.015g Cod liver oil
Choline 52.1mg Almonds
Saturated Fat 3.802g 22.608g Almonds
Monounsaturated Fat 31.551g 46.711g Cod liver oil
Polyunsaturated fat 12.329g 22.541g Cod liver oil
Tryptophan 0.211mg Almonds
Threonine 0.601mg Almonds
Isoleucine 0.751mg Almonds
Leucine 1.473mg Almonds
Lysine 0.568mg Almonds
Methionine 0.157mg Almonds
Phenylalanine 1.132mg Almonds
Valine 0.855mg Almonds
Histidine 0.539mg Almonds
Fructose 0.11g Almonds
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - ALA 0.003g Almonds
Omega-3 - DPA 0g 0.935g Cod liver oil
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Cod liver oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
1038%
Cod liver oil
Minerals Daily Need Coverage Score
142%
Almonds
0%
Cod liver oil

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 4.35g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Almonds
Almonds is lower in Saturated Fat (difference - 18.806g)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $2.6)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.