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  6. Beef Liver vs. Cod liver oil

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

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A recap on differences between beef Liver and cod liver oil

  • Beef Liver is higher in vitamin B12, copper, vitamin B2, vitamin B5, vitamin B3, iron, and vitamin B6, yet cod liver oil is higher in vitamin A and vitamin D.
  • Beef Liver covers your daily vitamin B12 needs 2941% more than cod liver oil.
  • The amount of saturated fat in beef Liver is lower.

Food varieties used in this article are Beef, variety meats and by-products, liver, cooked, braised and Fish oil, cod liver.

Infographic

Beef 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
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 CVitamin C +∞%
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 Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +217.7%
Contains more Vitamin DVitamin D +20733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 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 +1801.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 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 -87%
Contains more Mono. FatMonounsaturated fat +4055.8%
Contains more Poly. FatPolyunsaturated fat +1932.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver 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 Beef Liver Cod liver oil DV% diff.
Vitamin B12 70.58µg 0µg 2941%
Vitamin A 9442µg 30000µg 2284%
Copper 14.283mg 0mg 1587%
Vitamin D 49IU 10000IU 1244%
Vitamin D 1.2µg 250µg 1244%
Vitamin B2 3.425mg 0mg 263%
Fats 5.26g 100g 146%
Polyunsaturated fat 1.109g 22.541g 143%
Vitamin B5 7.11mg 0mg 142%
Monounsaturated fat 1.124g 46.711g 114%
Vitamin B3 17.525mg 0mg 110%
Saturated fat 2.947g 22.608g 89%
Iron 6.54mg 0mg 82%
Vitamin B6 1.017mg 0mg 78%
Choline 426mg 77%
Phosphorus 497mg 0mg 71%
Selenium 36.1µg 0µg 66%
Folate 253µg 0µg 63%
Protein 29.08g 0g 58%
Cholesterol 396mg 570mg 58%
Zinc 5.3mg 0mg 48%
Calories 191kcal 902kcal 36%
Vitamin B1 0.194mg 16%
Manganese 0.356mg 0mg 15%
Potassium 352mg 0mg 10%
Magnesium 21mg 0mg 5%
Vitamin E 0.51mg 3%
Sodium 79mg 0mg 3%
Vitamin K 3.3µg 3%
Carbs 5.13g 0g 2%
Vitamin C 1.9mg 0mg 2%
Calcium 6mg 0mg 1%
Net carbs 5.13g 0g N/A
Trans fat 0.365g N/A
Tryptophan 0.368mg 0%
Threonine 1.215mg 0%
Isoleucine 1.352mg 0%
Leucine 2.67mg 0%
Lysine 2.247mg 0%
Methionine 0.759mg 0%
Phenylalanine 1.515mg 0%
Valine 1.761mg 0%
Histidine 0.879mg 0%
Omega-3 - EPA 0g 6.898g N/A
Omega-3 - DHA 0g 10.968g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0g 0.935g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver 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
1097%
Beef Liver
1058%
Cod liver oil
Minerals Daily Need Coverage Score
567%
Beef Liver
0%
Cod liver oil

Comparison summary

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 - 79mg)
Which food is lower in Cholesterol?
Beef Liver
Beef Liver is lower in Cholesterol (difference - 174mg)
Which food is lower in Saturated fat?
Beef Liver
Beef Liver is lower in Saturated fat (difference - 19.661g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver
Beef Liver is cheaper (difference - $5)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver 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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.