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  6. Cottage cheese vs. Cod liver oil

Cottage cheese vs. Cod liver oil — In-Depth Nutrition Comparison

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Differences between Cottage cheese and Cod liver oil

  • Cottage cheese has more Phosphorus, Vitamin B12, Selenium, Vitamin B2, and Vitamin B5, while Cod liver oil has more Vitamin A RAE, and Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3329% higher.
  • The amount of Sodium in Cod liver oil is lower.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Fish oil, cod liver.

Infographic

Cottage cheese 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.
Cottage cheese
Cottage cheese
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%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
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.
Cottage cheese
Cottage cheese
9
:
2
Cod liver oil
Cod liver oil
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 +71328.6%
Contains more Vitamin D +249900%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 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 B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +71328.6%
Contains more Vitamin D +249900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2225.6%
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +2225.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +5904%
Contains more Polyunsaturated fat +18226%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 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 -92.4%
Contains more Monounsaturated Fat +5904%
Contains more Polyunsaturated fat +18226%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese 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 Cottage cheese Cod liver oil Opinion
Net carbs 3.38g 0g Cottage cheese
Protein 11.12g 0g Cottage cheese
Fats 4.3g 100g Cod liver oil
Carbs 3.38g 0g Cottage cheese
Calories 98kcal 902kcal Cod liver oil
Sugar 2.67g Cod liver oil
Calcium 83mg 0mg Cottage cheese
Iron 0.07mg 0mg Cottage cheese
Magnesium 8mg 0mg Cottage cheese
Phosphorus 159mg 0mg Cottage cheese
Potassium 104mg 0mg Cottage cheese
Sodium 364mg 0mg Cod liver oil
Zinc 0.4mg 0mg Cottage cheese
Copper 0.029mg 0mg Cottage cheese
Manganese 0.002mg 0mg Cottage cheese
Selenium 9.7µg 0µg Cottage cheese
Vitamin A 140IU 100000IU Cod liver oil
Vitamin A RAE 37µg 30000µg Cod liver oil
Vitamin E 0.08mg Cottage cheese
Vitamin D 3IU 10000IU Cod liver oil
Vitamin D 0.1µg 250µg Cod liver oil
Vitamin B1 0.027mg Cottage cheese
Vitamin B2 0.163mg 0mg Cottage cheese
Vitamin B3 0.099mg 0mg Cottage cheese
Vitamin B5 0.557mg 0mg Cottage cheese
Vitamin B6 0.046mg 0mg Cottage cheese
Folate 12µg 0µg Cottage cheese
Vitamin B12 0.43µg 0µg Cottage cheese
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 17mg 570mg Cottage cheese
Saturated Fat 1.718g 22.608g Cottage cheese
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 0.778g 46.711g Cod liver oil
Polyunsaturated fat 0.123g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese 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
14%
Cottage cheese
1125%
Cod liver oil
Minerals Daily Need Coverage Score
23%
Cottage cheese
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 553mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 20.89g)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $3)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 364mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 10)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.